9 Hacks To Get Your Sleep Back On Track
Sleep - we all need it and often wish for more. Health and wellbeing guru, Melissa Ambrosini, shares her tips for a better night's rest...
We all know sleep is that all important key to overall good health. But as most of us can probably agree getting the recommended 7-8 hours of sleep a night is almost as elusive as picking the right lotto numbers!
In this exclusive interview we chat with health and wellbeing guru and face of Cotton On Body's Premium Sleep campaign, Melissa Ambrosini, about all things sleep - signs you're not getting enough, the health benefits of getting the recommended amount of ZZZs, her top nine sleep hacks and of course her personal faves from Cotton On Body's Premium sleep range.
What are some of the body’s telling signs you’re not getting enough sleep?
Lack of sleep sets your brain to make poor food and life choices. It dulls activity in the brain’s frontal lobe, the locus of decision making and impulse control, making it a lot easier to reach for those quick and easy junk food choices. When you are in this state it can feel like being drunk as you don’t have the sharp mental clarity you usually have to make good choices in all areas of your life.
What are some of the health benefits from getting a the recommended 7 - 8 hours sleep a night?
Sleep affects everything and plays such a vital role in good health and well-being throughout your life. Getting enough good quality sleep every night can help protect your mental and physical health. It can also increase your quality of life and relationships. That’s exactly why I’m excited about Cotton Body’s Premium Sleep collection.
A good night's sleep really is as important to your overall wellbeing as eating a healthy balanced diet and being active and it’s important that we continue to educate people on how crucial sleep is.
Cotton On Body also conducted a survey which revealed just how important sleep is to women across the country. In fact, 40% of women said that a good night’s sleep was more important than a good workout so you can see how beneficial quality sleep is to us and rightly so. We spend a third of our life sleeping, so it’s important to get it right.
What are some of your fave hacks to try if you’re finding it hard to fall asleep?
Over the years I have hacked my sleep to get the most out of my Z’s. Some of the things I do to create a conducive sleep environment are…
- Make the room as dark as possible with block out curtains or by wearing an eye mask.
- Drop a few drops of lavender essential oils on your sheets.
- Commit to no devices (not even a TV) in the bedroom and get off all devices one hour before bedtime.
- Make sure you wear comfortable sleepwear! You spend a decent amount of time sleeping, so ensure you’re comfortable and feel good.
- Make sure you have the right body temperature, you never want to be too hot, cooler is always better.
- Save your bedroom for sleep and love making only.
- Commit to a sleep schedule, waking up and going to bed at the same time every day, even on weekends.
- Eat early and be mindful of what you eat. Avoid eating big heavy meals and alcohol, which may cause heartburn and make it hard to fall asleep. And steer clear of sugar, tea, coffee, and chocolate after 2 p.m. Caffeine can stay in your system for 5 to 6 hours.
- Create a self love bedtime ritual. It's not the time to tackle big issues or come up with new ideas.
What are some really easy things to do just before bedtime to encourage a better night sleep?
Firstly, do all the things I mentioned above plus try reading as that always puts me to sleep. Another thing you could try is taking an Epsom salt bath before bed, this will relax your muscles and help you unwind from the day. Or put your legs up the wall for some light stretching. This yoga pose helps calm your nervous system and relax your mind and body
What are some good foods to include in your diet to promote a better night’s rest?
A light meal in the evening and eating at 6pm will help you to nod off easily. An all round healthy and balanced diet will also keep you blood sugar stable and promote a good night’s rest.
What are your fave pieces from the Cotton on Body Sleep collection? Why?
Cotton On BODY really are taking sleepwear to the next level with Premium Sleepwear, which promotes a good night’s sleep. It’s designed for comfort with super soft, breathable bamboo viscose material to enhance relaxation. Plus it feels awesome on your skin.
What’s interesting is that the brand has adopted technology from its active range and applied the same philosophy to sleepwear. Such features include moisture wicking technology, which ensures the material stays cool and dry through the night. Fascinating stuff! We spend a third of our life sleeping, yet most would have a small draw dedicated to pajamas. It’s important to sleep in the right gear.
In your opinion if you’ve had a late night and your alarm is set to get up early to work out, should you choose a few extra z’s over a workout or not? What would be more beneficial for you?
Cotton On Body conducted a survey which revealed just how important sleep is to women across the country. In fact, 40% of women said that a good night’s sleep was more important than a good workout so you can see how beneficial quality sleep is to us and rightly so.
Having said that, getting enough exercise is also very important, so if you are rising early for a work out just make sure you start to wind down earlier than usual.
Sometimes we all have to fake a good night's sleep glow - what are you fave beauty products?
I love non toxic, all natural and organic products such as Ere Preze and Inika. I also make sure I drink plenty of filtered water if I’m feeling tired.