I want sleep…zzz Helping you get more sleep!

Hi everyone, the holidays are approaching – it’s getting cold, it’s getting dark, and a lot of people find this season stressful- here are 5 tips on how to make sure your body gets what it needs.

Getting some fresh air

First you need to breathe, but make sure it’s fresh air that you’re breathing in. Open your windows regularly, and whenever you have a bit of time during the day, take a walk outside, even if it’s just 10 minutes. It’s easy to get stuck inside when it’s so cold, but a bit of fresh air will do you good.

Keeping hydrated

Slapping on creams on your skin isn’t enough- you need to keep hydrated from within. The best way to do this is to make it part of your day- for example, a glass when you wake up, a glass with each meal, a glass when you take a break from work, etc. Find out how much water to drink according to your own needs.

Scheduling time for exercise

When you’re so busy and you feel like there’s not enough time, it’s easy to skip your regular exercise regime. Think of it this way- by getting your weekly dose of exercise, you’ll be much better off coping with all the stress. You’ll feel better about eating all those savoury dishes, too.

Room temperature

When your room is too hot from the heating, it can be really hard to fall asleep. If your room is too cold, it becomes extra hard to get out of bed in the mornings- if you ever do manage. Adjust your heating so that by the time you go to bed, your room will be a little cooler than it is during the day. It’s also a good idea to set a humidifier during the winter months as dryness can bring discomfort.

Indulging in long baths

Even if you can’t seem to find time to be alone during this busy season, by making the most of your bath time, you will be able to relax and feel pampered. Taking a bath around 90 min before bed can improve your circulation, help you wind down and help you sleep well.  Read my tips on getting the most out of your bath time.

Happy Holidays, Madoka

Why should you develop a bedtime routine?

How does a bedtime routine help you get to sleep better?  Remember Pavlov’s dogs, who started to associate the ring of a bell with food? By getting into a routine before bed, you will start to associate certain actions with bedtime, sending your brain and body a cue that says“it’s time to slow down.”

When you go to bed when your mind and body is still in work mode, you will likely have a hard time falling asleep. To avoid this, you can employ a bedtime routine to successfully switch from work mode to relaxation mode. Here I will guide you through the steps towards developing a bedtime routine:

Decide on a bedtime

First, decide on a bedtime and calculate when you will start tuning yourself into sleep mode. If I am to go to bed at midnight, you want to set aside 2 hours, so I start getting ready for bed around 10pm. Ideally you want to set aside at least 1hr 30 min- 2 hours before bedtime, but for those who are really busy or get home late, setting some time aside is better than not doing it. So how much time is enough? 30min is certainly way too short, so I would say the bare minimum would be 45 min to 1hr.

Make sure you’re not too full, but not too hungry

You don’t want to get into bed and realise you’re really, really hungry. You also don’t want to feel sick and bloated from overeating- in Japan, there is a useful saying that tells you to eat just 80% out of your full capacity of your stomach. It works!!

Switching off -computers, TV and bright lights

Now you need to switch off your computers, your TV, games and your smart phones…..yes, I hear you complaining, but if you’re serious about getting a good night’s sleep, you want to switch them off. You also want to switch off any bright lights in your room too- turn off the main light and switch to indirect, ambient lighting.

First, by switching off your computer, you switch off from work and play mode. Doing so an hour before sleep will give you enough time to wind down and get your body and mind ready for bed. Second, Your computer’s screen emit blue light, which is the type of light that you don’t want to be staring at before bed.

When you receive bright and/or blue light, the receptors in your eyes sends signals to your brain that it is time to wake up and stay awake, not time for bed. Switching off your lights and creating darkness will emulate what happens in nature at night, which is what our bodies were designed to work with.

Taking a bath to help you sleep

You can help your body to get into sleep mode by taking a bath 90 min before bed time. A bath’s relaxation effect and a drop in body temprature that results after taking a bath will help you sleep better. Just don’t take a bath right before bed, as you may be too hot to sleep immediately after a bath. Read more about “Geting the most out of your bath time” here.

Calming music

As part of your bedtime routine, you can set the mood for sleep by putting on some calming music. Personally I like to listen to Norah Jones – but whatever you choose, make it something calm, soothing and positive.

Essential oils

When you’ve been working so hard during the day, it can be hard to calm down- you can use aromatherapy to help you relax. Essential oils of Lavender, Camomile, Sweet Marjoram are some of the herbs often used to help one get to sleep.

If you want something that’s already have been blended, I recommend Remedies To Roll : Night Time or Relaxation by Neal’s Yard.  They come in a slim roll-on bottle that you can easily carry easily in a pocket or purse, so it’s perfect on a business trip, when a lot of people find it hard to fall sleep in unfamiliar environments.

Reading in bed- yes or a no?

Reading before bed can be a good part of your bedtime routine- as long as it’s not the kind of book that will keep you up all night. I’m certainly guilty of staying up until a little later than usual because I got carried away……so I try to avoid reading books that will keep me up before bedtime, or promise myself I will put down the book when bedtime comes.

Let us know what your bedtime routine is! Do you keep a journal? What kind of music do you listen to before bed?

Most of us can’t afford to go to the spa and have a massage every week- but that doesn’t mean that we should give up on relaxing experiences. Today I’ll share some tips on how to get the best out of your bath time, right in your home, and why it’s the perfect way to start your bedtime routine.

-Why taking baths will help you sleep

Taking a bath is a relaxing activity, so it’s a brilliant way to prepare yourself for bedtime. Relaxation is the key to sleeping well, but there’s another reason why taking a bath, around 90 minutes before bed, will help you get a better night’s sleep.

Our bodies associate a drop in body temperature with rest, and by taking a warm bath around 90 minutes before sleep, you will be creating a drop in body temperature. You don’t want to take a hot bath right before sleep, as you will be too warm and will likely to have trouble falling asleep.

-The right temperature

People have different preferences for bath temperatures, but the ideal hot bath is usually around 38-40 C, or 100-104F. If you have dry skin or high blood pressure, do not take baths that are too hot. See what works best for you.

-Indulging your senses

Make your bath a treat to the senses- you can  use bath oils or salts to make bubble baths. To get the ultimate relaxing experience, you might want to try out lavender or chamomile scents. I like Neal’s Yard Lavender Bath Salts- alternatively you can make some yourself using sea salt, Epsom salt and lavender essential oil.

Light some candles! It can make a big difference- turn off the lights and voila, you’re in a luxurious spa. Just be careful not to fall asleep while you’re in the bath! You can also put on some relaxing music to really make it special- be careful the appliance doesn’t get wet.

-The full-body massage

I usually do a massage routine to improve circulation and to relax tensed up muscles. People build up tension on different parts of their bodies, so learn which parts you need to work on most.

Start with your toes and work towards the heart. Pay attention to the sole of your feet- knead out any tense spots, using your thumbs or make a fist and use your knuckles if your thumbs get tired. Pay attention to your ankles, back of the knees, and where your upper thighs meet your hips.

Give your hands a good massage too. Pay special attention to the joint where your thumb and first finger meet- if it really hurts when you press this part of the hand, you probably have have a lot of tension in the rest of your body too! Work up your inner arms, upper arms, and underarm- you’d be surprised how much tension is built up in this area. Roll your shoulders, then slowly your neck. Remember to breathe!

My short version would be: Wriggle my toes, massage the sole of my feet, rub my hands, press where my thumb and first finger meet (ouch!), massage my upper arm, underarm then roll shoulders and neck.

-”Tuning out”

The most important thing for you to remember is to use your bath time to “tune out” from your daily worries. When you turn on the tap and start running the bath, remember it’s time for you  to switch off from work mode. The moment you step into your bath, choose to make it a time for yourself- but not the kind where you ruminate on how you need to be a better person. Take a deep breath and concentrate instead on the feel of the warm water, the pleasant smell, and feel your muscles relax- this will get your body and mind ready for a good night’s sleep.

Happy Bath Time!   Love, Madoka

Sleep patterns differ from person to person, so there is no one single trick that will work for all. However, there are basic factors that we know of that, unless you fix them, will probably work against you. This is because the key to all sleep related problems is to improve your quality of sleep. If you have sleep related problems, it is likely that you are sensitive to factors that can affect your sleep, for example:

• noise
• body temperature
• sun/light exposure
• caffeine, alcohol, cigarettes and other drugs
• exercise
• your sleep-wake cycle
• breathing
• stress

You probably have already heard of some of these things, but changing your habit can be tough. One way that will help you incorporate good habits into your life is to develop a bedtime routine. The key is to plan your evenings so that by the time you go to bed, the body knows it’s time to sleep, not time to wake up and play.

So how do you develop a bedtime routine? Stay tuned – I will be writing about it in a couple of weeks!