5 Things That Improved Our Sleep Scores

Finding time to reset and rejuvinate is crucial for maintining a healthy balance. If your craving a day to yourself, dedicated to feeling your best, we have create the perfect day for you.

 
1. STAYING CONSISTENT

Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day is one of the strongest contributors to sleep quality.

Our go to products for ensuring a restful night sleep are the Aje IKKARI Deep Sleep Tonic or the This Works Deep Sleep Pillow Spray
 
2. NUTRITION
 
Eat right at night. Your diet has a huge impact on your sleep! Ensuring we are nourishing our bodies with clean and balanced meals, and steering clear from caffeine and alchol at night is integral to sleep quality.

Additionally, timing your meals is equally important. Experts recommend waiting at least two hours between your last meal and bedtime to give your body enough time to digest.

3. REDUCING STRESS

Focusing on reducing stress in your life is vital for good sleep, as it's all interconnected. If you feel tense and stressed, consider visiting Heartschool Chiropractic for a full-body wellbeing session to reduce tension and enhance overall wellbeing.

4. ESTABLISHING A NIGHT ROUTINE
 

Carefully cultivating a nighttime routine that works for you can help train your body to unwind and understand when it's time to sleep. Our routine is:

8.00pm - phone down!
8.15pm - shower and skincare, with a focus on hydration at night. And don't forget to double cleanse!
8.30pm - drink water (lot's) and then brush teeth!
9.00pm - in bed with our favourite book, our current bedtime read is Atomic Habits by James Clear from Dymocks.

5. MOVE YOUR BODY
 

Engaging in physical activity during the day benefits your sleep at night. Take a fun and fulfilling exercise class to get your body moving. Try Cycle Co and Fitstop if you are looking for a fun but effective workout!
 
6. REDUCE BLUE LIGHT EXPOSURE 
 

Reducing blue light exposure in the evening can significantly improve your sleep quality. Consider limiting the use of electronic devices an hour before bed and using blue light filters on your screens to minimise exposure.

7. YOUR ROOM = YOUR SANCTURY 

According to the National Sleep Foundation, the optimal bedroom temperature is between 15 and 19 degrees Celsius, a comfortable range that helps your body initiate sleep. The American Academy of Sleep Medicine suggests keeping your room cool, quiet, and dark for the best sleep environment.