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Easy Tricks How to Improve the Quality of Your ZZZs
Sleep is absolutely essential for our wellbeing, health and beauty. Even if your diet and exercise routines are perfect, but you lose out on precious hours in bed, you might be undoing all the good work. The quality matters too - you might be spending solid 8 hours sleeping at night, but not getting the refreshing and rejuvenating benefits due to poor quality.
It is widely agreed that between 7 and 9 hours is the optimum amount of sleep that we need. Learn how to optimise this, especially if you’re struggling to fall asleep due to racing thoughts or often wake in the night.
The Light Factor
Our bodies and hormones work in accordance to the rhythm of day and night. That is called a circadian rhythm and it can easily get disrupted by staying up too late and not getting adequate light exposure in the day. Here’s how to rebalance your circadian rhythm:
- Reduce exposure to electronics and artificial light 2 hours before bed time
- Get black out blinds and/or an eye mask to make sure your room is pitch black at night
- Try to get outside for 15 min as soon as you wake up and look at the sun
Block the Blue
The artificial light from using our phones/tablets/laptops and watching TV late at night is completely unnatural and can wreak havoc with our hormones. The blue light emitted from those devices stimulates the brain and can disturb sleep. Try reading a good book in the evening or having a nice bath instead of scrolling on your phone. If you must use electronics, you can install apps such as f.lux that block the blue light and protect you from the exposure, or you can purchase blue light blocking glasses and wear them a couple of hours before bed.
Depending on how fast you metabolise caffeine, it can stay in your system for approximately 6 hours. That’s why having a cup of coffee in the afternoon can disturb your sleep. Limit caffeine intake for the first part of the day to ensure a restful night. If you’re used to an afternoon pick-me-up cup, try a decaffeinated coffee (go for the Swiss water filtered decaf varieties as this method does not use chemicals to remove caffeine). Your taste buds will love it and you’ll still get the sense of comfort without the sleep disturbing caffeine.
Carbs Before Bed
Whether to eat before bed or not can be very individual. Ideally you would eat at least 3 hours before dozing off and would feel neither full nor hungry when your head hits the pillow. However, some people do better with a small carb snack before bed as carbohydrates can help you stay asleep at night. Eating carbohydrates in the evening can help prevent blood sugar dropping too low overnight, which could lead to release of stress hormones and even wake you up at night. Try a banana with some nut butter or a handful of grapes with a small piece of cheese.
Being too stressed and running around all day is usually the main culprit for racing thoughts and struggling to fall asleep. Reducing the stress hormones and including regular relaxation practices can work wonders. A daily morning meditation, even if only for 10 min, can set you up for the day and help you handle the challenges better. Meditating before bed can also be very relaxing. Besides meditation, try a relaxing bath with calming essential oils, spend more time outdoors in the nature, or try yoga.
There’s plenty of calming herbs you can try either in the form of teas or tinctures. The most popular ones are chamomile, valerian, passion flower and lemon balm. These herbs can be found in teabags in health food shops or you can try them in capsules or tinctures. Adding a drop of lavender essential oil on your pillow can also help to soothe the mind.
- Which is the best oil for hair growth and thickness?Thank you Emiliano for your comment. In this blog we are referring more to oils, more so than butters and while we agree with you Shea is an excellent emollient for hair, it's consistency is more buttery and it is used more as a leave-in remedy to smooth hair texture. We have suggested Coconut oil as it helps slow down hair loss by penetrating deep into your hair shaft to prevent protein loss, which in turn prevents breakage. When applied to your scalp, it simultaneously moisturises and removes build-up around your hair follicles to encourage hair growth and is one of base oils always used in Ayurveda for hair treatments. As this post is more focused for hair and not for skin, the comedogenic scale applies to skin/pores and not hair follicles. Thank you again for your feedback.
- Which is the best oil for hair growth and thickness?Hello Zu, yes hair loss can be very stressful and this in turn amplifies the cause almost.. Perhaps with Covid, your system may have been depleted of nutrients and fighting the virus can take its toll on your immune system, so sometimes our hair and skin suffer when we have been ill. We really believe in oils for scalp massage as the best way to revive the growth and help regenerate the follicles. It may be also worth at looking at internal supplements and making sure you are getting enough of omega oils, perhaps plant based such as nuts and seeds in your diet. For external oil treatment, would recommend the Really Good Hair oil which we create with Brahmi, this herb is known to help bring the scalp back to health and improve growth. Biotin is also a good vitamin to take as a supplement to help with hair growth so do look into that. So hope these tips will be helpful for you.
- Which is the best oil for hair growth and thickness?I, am very surprised that your article did not include Organic Shea Butter and that coconut oil, is your number one choice for hair growth and thickness. According to the comedogenic scale, coconut oil, has a rating of (4), on a scale from (0), to (5), on clogging your pores. Why would anyone put coconut oil, on their hair or skin knowing the pores will get clogged up. Shea Butter, on the other hand has a (0), rating on the comedogenic scale, which is great for dry hair and skin and won't clog up your pores.
- Which is the best oil for hair growth and thickness?Thank you for your very informative article. I suffered COVID in December, 2020, and in February I started experience extreme hair loss and all my hair jus falls like a person who is under going Chemo therapy. It's very depressing. Had to cut off all my hair and even the little that is left is falling off daily not sure what to do. Please suggest something.
- Carrot Oil for Face Hello :) You can use carrot oil only in small drops on your skin in the morning/during the day since it is highly potent. Carrot oil is rich in vitamins and is a very effective moisturiser. You can also mix a few drops of Carrot Oil with your favorite face cream. You can do that at least twice a week or include it in your daily skincare routine. Hope this helps.
- Carrot Oil for Face Can I use the carrot oil in the day time? Because I am using Vitamin c serum in the night. Please advise. Thanks