Sleep Help - What Helps You Sleep?

Follow our super easy tips and tricks to help you get a better nights sleep.

Help With Sleep

“Whether it’s an hour forwards or backwards,
long days or long nights, our bodies need restful, deep sleep. The greatest athletes train their bodies to win gold medals and in the same way anyone can train their body into patterns to improve performance. With regular structure and habits
we all can give ourselves the best chances of sleep success and gold medal winning sleep.”

“We hope that the tips and advice will help many people, and that you all might experience much better, high-quality
sleep very soon.”

Michal Szlas, CEO OTTY Sleep

New research conducted by OTTY Sleep looked to answer the age-old question: how can I sleep better? Collaborating with 10 experts across various topics, including diet, environment, productivity, mindfulness and scent, the research gives many actionable t

Get Off To A Good Start

Melatonin-boosting foods:

Such as tomatoes; cherries; bananas; kiwis.

Oats, such as in porridge.

Pineapples; flaxseeds and orange peppers.

Drink warm and comforting beverages:

Such as: warm milk; or chamomile tea.

As they say, breakfast is the most important meal of the day. TRY AND EXERCISE BEFORE BREAKFAST FOR 20MINS

Good Food Intake Is Key

Optimise your nutrition intake through food or specific supplements:

Zinc and theanine.

The amino acid taurine.

Magnesium (e.g. almonds).

Medicinal herbs that affect GABA & adaptogens.

Antioxidants (dark chocolate is touted for its healthy antioxidant benefits)

Food is fuel for the body Make lunch the largest meal of the day and eat something nutritious

Dinner - Go Lite To Do It Right

Avoid a being hungry before bed: As digestion is such an energy-intensive process, our body struggles to flush our brain with glymphatic fluid if we are still using (or expecting to use) energy to digest, which can disrupt sleep.

Avoid late-night snacks:

Eating before bed makes your body think that it needs additional energy for digestion, which can disrupt sleep

 

Time For You To Help You Sleep

Whether it’s an hour forwards or backwards,
long days or long nights, our bodies need restful, deep sleep. The greatest athletes train their bodies to win gold medals and in the same way anyone can train their body into patterns to improve performance. With regular structure and habits
we all can give ourselves the best chances of sleep success and gold medal winning sleep.

Mediatate and practice Mindfulness to help sleep. What helps you sleep at night can be to breathe slowly and use calming scents. Letting go of any negativity can also help you sleep at night.

Don’t wear
pyjamas
in the day:

As you psychologically connect your pyjamas with winding down for bed, you will lose this attachment if you start working in them, so make sure you get dressed for your task in the morning. 

Have a daily routine, and stick to it:

Routines are important to maintain focus, structure and productivity throughout the day, which can help your brain to wind down once it gets to bedtime.

Research has shown screen time can repress melatonin and make it harder for us to fall into a deep sleep. By Not using your phone before bed is one of the best ways to help sleep.

Consider the following For Best ways to help you sleep.

Adjust your room temperature, bathe or shower before bed. OPt for cotton pyjamas or go commando to help sleep

TOP TIPS:

We spend a third of our lives in bed, so a comfortable mattress and supportive pillows can help with good posture, which in turn can help with better sleep.

Breathe deeply:

Controlling your breath has been shown to reduce stress, increase alertness and boost your immune system… In the evening, try thinking of 3 things that went well or made you smile that day as you slowly breathe in and out.

Try wearing bed socks and make your room as dark as possible. Go to bed at the same time each night to help with your sleep. Aim to get at least 7 hours a night.

Sources

Lee Chambers, Advanced Sleep Practitioner and Performance Nutritionist at Essentialise Workplace Wellbeing.
Jasmin Lee, Sleep Researcher at Eachnight.
Angela Foster from Angela Foster Performance.
Louise Mercieca, Nutritional Therapist, Author, Presenter on Early Years TV Food, and Founder of The Health Kick.
Dennis Relojo-Howell, founder of psychology website Psychreg.
Kirsty Hulse, Founder and Trainer at Roar Training.
Ben Greenfield, Author of Greenfield of Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
Award-winning & Bestselling Author Pamela Sommers.
Chloe Jessamy, owner and Lead Virtual Assistant at Supportal Business Services.
Neuro-Linguistic Programming Trainer Rebecca Lockwood.
Geraldine McCullagh, a registered Clinical Aromatherapist at Me-Time Therapies.