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6 Habits that Help You to Sleep Better

Are you struggling with falling asleep at night? Do you toss and turn until the wee hours of the morning only to fall into a restless sleep? Wake up feeling more tired than refreshed?

You’re not alone.

Millions of people struggle with sleep disorders ranging from mild to severe.

If you don’t want to default to prescription sleeping pills, try going the natural route with chamomile tea. It is perfectly safe and it really works!

Studies have shown that chamomile tea is rich in apidenin, a flavonoid compound which helps relax the body and induce sleep. Get your chamomile tea now, its delicate flavour and warm aroma helps you to unwind after a long day. 

1. Chamomile tea

If you don’t want to default to prescription sleeping pills, try going the natural route with chamomile tea. It is perfectly safe and it really works!

Studies have shown that chamomile tea is rich in apidenin, a flavonoid compound which helps relax the body and induce sleep. Get your chamomile tea now, its delicate flavour and warm aroma helps you to unwind after a long day. 

2. Stay away from screens

Try to stay away from your phone or computer one to two hours before bedtime. I know it is tempting to keep checking your phone when you can’t fall asleep, but the blue light that the screens emit will mess up your melatonin production and prevent you from falling asleep.

Charge your phone across the room instead of right beside your bed. Drastic times call for drastic measures!

3. Establish a proper night time routine

This helps to signal to your brain that it is time for bed. This looks different for everybody. Do what helps you de-stress. Take it as your “me” time.

Light a scented candle. Take a warm bubble bath. Read a book. Drink a warm cuppa tea. Pray. Find what works for you and stick with it.

My nightly routine:

Drinking a warm cup of Roleaf tea while reading a good book helps me to unwind after a long stressful day. They have a such a great range of non-caffeinated brews to choose from! Calming Chamomile, Rooibos, French Rose Tea… These calming teas soothe my body. I love diffusing lavender and cedarwood essential oils too.

4. Exercise

Exercising tires out the body and helps you to sleep deeply. This is especially true for me after an intense session of weight training! I crash into bed and fall into a deep sleep almost immediately. If you don’t like weights, go and take a walk, go for a swim… just move. This will regulate your hormone production, making it easier to sleep at night.

*Make sure you do it during the day or early evening. Working out too close to bedtime is counterproductive because the rush of endorphins will make it difficult to fall asleep.

5. Sleep schedule

Try to go to bed and wake up the same time every day – even on weekends. It is tempting to sleep in all the way until noon on a Sunday, but that will only confuse your internal clock and make it hard to adjust again on weekdays.

6. Eating before slumber

Eating before bed is not always a bad thing. Some food are actually great to help you fall asleep.

  1. Warm Milk – contains tryptophan, a sleep inducing hormone
  2. Tart Cherry Juice – rich in melatonin for sleep regulation
  3. A small serving of carb-rich foods e.g. bananas, wholegrain cereal, wholemeal toast. Carbs induce sleepiness. Make sure to choose healthy sources of carbs with low sugar for all the benefits without the increased waistline.
  4. Sweet potato – It contains potassium, a muscle relaxant, and is rich in complex carbs.

*Avoid alcohol before bedtime. It might make you feel drowsy, but it actually impairs the quality of your sleep. Alcohol also metabolizes quickly in the system causing you to wake up multiple times per night.                                                                                                     

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roleaf lifestyle and wellness tea

We stress the importance of health to our customers and our partners. In fact, we believe that with the right thinking and the right diet, anyone’s health & quality of life will improve.

Tea with its multiple medicinal qualities is a great and affordable way to incorporate into a healthy diet. Hence, living a healthy and purposeful life can be very affordable, convenient and sometimes even free! No need for millions of dollars. Get started now as there is no better timing! Sometimes all it takes is a simple shift in mindset and access to great quality tea! Therefore, we hope to provide up to date “life hacks”, real life experiences and everything about tea to propel you to living your fullest life!

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