Sleep Blog

Achieve A Better Sleep

In Blog by Achieve Wellness Spa

As we head back to school and summer holidays wind down those extra naps and days of sleeping in are going to be harder to come by, which means getting a consistent good night’s sleep will be important to make sure we can energy all day and feel our best. Here are a few things you can try to make sure you’re getting the best sleep possible.

Going to bed and getting up at the same time every: Most of us find ourselves waking up at a regular time each day, whether it’s getting the kids up and off to school or waking up to get ready for work, a daily morning alarm is common for a lot of us. In contrast as adults, we might find it harder to go to sleep at the same time every day. Since we were kids we’ve been waiting for the freedom to be rid of a nightly bed time, and with a busy life there is always some we can stay up to do, but getting to bed at the same time each day can help us have a deeper more restful sleep.

Reduce Blue light Exposure Close to Sleep: Technology has become a big part of our lives, and for all the benefits, there are downsides to our use of screens. Blue light, which is emitted from TVs, computers/laptops, and smart phones can trick our bodies into thinking that it is still daytime, which can reduce hormones like melatonin and can make it harder for us to fall asleep and harder to get a deep restful sleep. There are apps which you can download and install in devices to reduce blue light and even blue light blocking glasses which can reduce these effects, however the most effective way to reduce the effects of blue light exposure on our sleep is to stop screen time a couple hours before we plan to go to bed.

Don’t consume caffeine too late in the day: Caffeine has several benefits and many of us rely on it to help us focus and get that extra kick of energy to get us through the day. However, caffeine can last in our systems for up to 6-8 hours and some studies have found that drinking caffeine up to 6 hours before bed significantly worsened sleep quality. So, it’s definitely best to stick to your morning coffee and look for decaffeinated options later in the day.

Relax and clear your mind in the evening: Having a pre-sleep routine that helps us destress from the day and relax can help us fall asleep quicker and reach a deeper sleep. Simple things like reading a book or a nice relaxing bed can sometime be enough, but for those of us working through more stressful times sometimes we need a little extra help clearing our minds and truly being able to relax. That’s where spa treatments from professionals can really help in getting us to clear our minds and reach a sustainable state of relaxation. Here’s a list of spa treatments that can directly improve your sleep.

  • Acupuncture: Acupuncture can relieve stress and anxiety, soothing pain, and stimulating blood flow are just some of the perks you can enjoy from this treatment. Acupuncture has also been shown to increase the production of the brain chemical melatonin, which is responsible for regulating sleep cycles.
  • Hot Stone Massage: By naturally calming your mind and relieving muscle pains, getting a nighttime hot stone massage can help you sleep better. Not only will you feel sleepy (so you will fall asleep faster), you will experience a better quality of sleep, too.
  • Deep Tissue Massage: A deep tissue massage is designed to relieve any physical tension in your body. Getting rid of pain you may not even know you had can greatly increase your sleep quality. This treatment also increases the body’s production of serotonin, a hormone that regulates sleep and improves mood.

Implementing these daily strategies combined with the occasional visit to the spa during times of elevated stress are a great way to improve your nightly sleep, so you can be more energized during the day and feel better.

The Achieve Wellness Spa Team