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We all know sleep is good for us. In fact, it was identified as one of the top three most important factors to achieving a healthy lifestyle in the Swisse Wellness Survey.
And what’s not to like about it? It improves concentration and productivity1, and can help improve athletic performance2. It also supports your immune functioning3. And who doesn’t feel better after a good night snoozing under the doona? Consumers in the Swisse Wellness Survey identified it as key for achieving healthy mental wellbeing and having an alert mind, reducing stress, assisting physical performance, and achieving emotional balance.
However, in spite of all the well-heralded benefits, many of us simply aren’t getting enough. In fact, over a third of adults experience inadequate sleep4. Modern lifestyle habits are inhibiting consumers’ ability to switch off from the demands of everyday life. Hyperstimulation due to electronic devices5, lack of balance6 and poor diet7 can all contribute to poor quality sleep.
So, what can we do to improve our shut-eye?8 Here are a few handy tips you might like to try, if counting sheep just isn’t hitting the spot.
Set up a sleep schedule
Go to bed at the same time and wake up at the same time, even on weekends. Find a bedtime ritual that works for you, to help you unwind and signal to your body that sleep is imminent. It doesn’t matter what you do – read, take a bath, meditate – but the key is consistency.
Physical exercise, even 10 minutes of aerobic exercise per day (such as walking or cycling), can improve the sleep quality and duration. It used to be thought that you shouldn’t exercise too close to bed, as this could cause over-stimulation. However, it’s now believed that this depends on the individual, and if evening exercise helps wear you out for bed, then go for it!
Create the right environment
The main aim of your bedroom is for sleeping, so make sure it aligns with that. Go for curtains that black out light and reduce noise (consider ear plugs if necessary). Make sure your room is cool, between 16-19 degrees Celcius10. Finally, make sure your mattress is comfortable and supportive, and consider changing it every ten years.
Consider a sleep aid supplement
You might think about incorporating a sleep supplement as part of your sleep regime. Swisse Ultiboost Sleep can help promote restful sleep, healthy nervous system* and muscle relaxation.
Always read the label. Follow the directions for use. Supplements can only be of assistance when dietary intake is inadequate *Hops traditionally used in Western Herbal Medicine