Current guidelines recommend sleeping for seven to nine hours every single night, both to increase energy levels and to lower the risk of obesity, hypertension, Type 2 diabetes, heart disease and depression.
Factors like the foods you eat, your bedroom environment and your general lifestyle habits can keep you from following a healthy pattern of sleep stages throughout the night.
Slow Down & Get Away from your Digital Devices
Towards the end of the way, our bodies create something called melatonin. This chemical signal our brain that it’s night-time and we need to sleep. Whereas if we stare at a bright screen, the melatonin production is delayed. The light from the screen of your computer, tablet or phone is blue spectrum light, and it tells the brain to stop secreting melatonin. Scientific studies have identified blue light in triggering sleeplessness. Blue light suppresses melatonin production for more than twice if other light wavelengths and alters circadian rhythms (body clock) by twice the degree. Research also shows that young adults exposed to blue light from computer screens between the hours of 9-11 pm shortened their total sleep time.
Read to Bed
Many find reading as a good way of unwinding and relax. If you struggle to read, then plopping down with a book will prompt frustration and not aid sleep. Think of things that make you feel sleepy, as that is just the feeling you are after. Other options are listening to relaxing music, Stretching, a warm bath, meditation etc. You can also use Warm compresses and Eyelid washing, doing will help increase the oil in your eyelid’s glands and will improve the quality of tears.
Eye Exercises
Palming, staring continuously at an object or light, eye rotation exercises enhance blood circulation in the eyes. Give a sense of relaxation to the eyes. Idle to perform before bedtime.
Give Yourself a light Facial
Gently massage your chosen oil, serum, moisturiser or mask between the palms of your hands for a few seconds to warm it through. Beginning under the chin, gently glide your hands up towards your temples, using gentle, firm pressure and smooth, flowing strokes. Gently pinch the thumb and index finger of each hand along the length of your eyebrows, working from the inner corners out. Repeat 5 times. Work around the eye sockets using your middle fingers, gently rotating fingertips on the spot as you go, with very light pressure. Repeat 5 times. Tackle crow’s feet, eye bags and puffiness with this exercise from facial yoga expert Danielle Collins: Press your middle fingers together at the inner corners of your eyebrows. Forming a V-shape with each hand, apply pressure to the outside corners of the eyebrows with your index fingers. Look up towards the ceiling and raise your lower eyelids up into a squint. Relax and repeat 6 times. Squeeze your eyes shut for 10 seconds before moving on. Place both hands on your forehead, fingers pointing in towards each other and spread from the eyebrows to the hairline. Gently sweep your fingers out across your forehead, applying light pressure to pull the skin taught. Relax and repeat 10 times. Relax for 10 seconds or so, taking slow, deep breaths.
Take Off Make-up Every Night
For those who wear makeup, be sure to remove it before going to bed. This safeguards against makeup getting caught in the eye and causing irritation or infection.