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How to get better sleep at night - 6 top tips

July 01, 2022
Home / Wellness / How to get better sleep at night - 6 top tips

Sleep. We know we all need it, but most of us need a lot more of it! In fact, some studies show that up to 1 in 3 adults aren’t getting enough sleep on a regular basis. So it’s not surprising that everyone wants to know how to get a better sleep. Sleep is incredibly important for our health and wellbeing. It performs many crucial functions for long and short term health and much of that is tied up with the stage of sleep known as deep sleep. In this blog we’ll find out more about why sleep is so important for our health and give you some easy tips that will show you how to improve your sleep and maybe most importantly, how to increase deep sleep.

 

Why is sleep so important?

Sleep is a crucial part of life. It allows our body and brains to slow down so they can recuperate and develop, leading to better physical and mental performance in the short and long term. We might just be lying there, but a lot happens when we sleep. Our brains store new information and get rid of toxic waste, nerve cells communicate and reorganise which is crucial for our brains to function properly and our bodies repair cells, restore energy and release crucial molecules such as hormones and proteins.

Woman lying in bed with covers pulled over her head.

How much sleep do you need?

Sleep duration is important (experts recommend between 7 and 9 hours per night) but we should also be concerned with how to improve our sleep quality too. Sleep is made up of 4 stages and we need to move through this cycle 4 to 6 times per night to get the most from our shut eye. Stage 1 is where you doze off but you’re sleeping lightly, stage 2 is where your body and brain starts to relax and slow down, stage 3 (deep sleep) is where the good stuff outlined above happens, stage 4 (REM) is where the bulk of your dreams take place and is essential for cognitive function. We can’t get to stage 3 and 4 without moving through 1 and 2 and this is why it’s so important to work on getting enough sleep, getting to sleep quickly and staying asleep once we get there!

So, now that we know why sleep is so important and how it actually works, here’s our 6 top tips for how to sleep better at night naturally:

 

#1 Use a sleep schedule

Sleep schedules aren’t just for babies! If you struggle with getting to sleep, or you’re going through a tough patch, a sleep schedule can get you back on track and help improve your sleep. A sleep schedule is a set routine of going to sleep and waking up at the same time every day - even on the weekends. This will help your body's internal clock so you fall asleep and wake up more easily. Research also suggests a sleep schedule can improve sleep quality.

 

#2 Watch your caffeine intake

Caffeine can not only make it harder to fall asleep, it can also reduce the amount of deep sleep you get - which we know is not good for our brains or our bodies! Studies have found that caffeine takes a really long time to break down and can even be in your system more than 6 hours later. We’re not here to deprive you of your caffeine… but, this shows that it’s best to stick to it earlier in the day. If you’re craving an energy hit in the afternoon, you could try our Beauty Brain Super Powder. It’s a caffeine-free drink that uses special ingredients that help you feel more focused and alert for up to five hours, without any of the negative side effects of caffeine.

Hand holding pottle of Jeuneora Beauty Brain Nootropic powder in morning sun

#3 Try a natural sleep aid like supplements or vitamins

Sometimes we need a helping hand to get us off to the land of nod, and sleep supplements like our new Beauty Sleep Adaptogenic Super Powder can help you sleep better at night naturally. This delicious hot chocolate sleep supplement is made with a special blend of Adaptogenic Mushrooms that support your body during times of stress and fatigue, helping to maintain normal energy levels and mood balance, while also supporting your immune system and a deeper sleep. Paired with our exclusive Pistachio Extract that supports relaxation, healthy sleep patterns, and the ability to fall asleep naturally, this natural sleep aid will become your new favourite evening ritual.

Beauty Sleep is best enjoyed 30 minutes before bed to get the most sleep benefits. Simply stir one scoop into hot water or your favourite hot milk and sweeten to taste if you like.

Jeuneora Beauty Sleep Adaptogenic Hot Chocolate powder sitting on bedside table in evening routine for sleep support.

#4 Create a sleep routine

Doing the same thing before bed every evening can help signal to your body that it’s time to sleep - this will help you fall asleep more easily and better prepare you for deep sleep too. It could be anything, but here’s a super simple example: Have a hot cup of Beauty Sleep, have a shower, do your skin routine, brush your teeth, read a book, turn off the light at the same time each night. Easy! You could also add in yoga or stretching if that’s your thing, or using diffusers or pillow sprays with your favourite scent - anything that signals your body that it’s time to switch off!

Cup of decadent Beauty Sleep Adaptogenic Hot Chocolate drink with blue nails.

#5 Move your body, but not before bed

If you really want to know how to get a better sleep - think about moving your body! There’s a substantial amount of research that shows that exercising can help improve sleep quality, increase the amount you sleep and reduce stress and anxiety which in turn helps you sleep! Just make sure you avoid exercising at least 90 minutes before you want to go to sleep. This will give you heart rate time to slow down and your body temperature to return to normal so you drift off more easily.

 

#6 Wind down in a relaxing environment

A relaxing environment is super important when it comes to improving your sleep.

  • Temperature is important - you don’t want to be too hot or too cold. Ideally your room will be between 16 and 22 degrees celsius
  • Keep noise to a minimum - if that’s not possible try white noise or a fan which can help drown out background noise. You can also purchase noise block curtains if street noise is an issue
  • Light can also affect your sleep cycle and blue light from screens is the worst culprit. Try switching off from your phone at least half an hour before you go to bed. Dimmer lights or low watt bulbs are a good idea for the bedroom to limit your exposure to bright light before bed.
  • Try soothing fragrances like lavender or peppermint in a diffuser or a couple of drops on your pillow before you head off to sleep.

Use these tips to improve your sleep hygiene

We hope you’ve found these tips on how to improve your sleep duration and quality helpful! Start out by trying one or two and see what difference a good night’s sleep can make to your daily life.

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