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CATCH THEM ZZZ's // 6 tips for a dreamy nights sleep 💤😴
You know those mornings when you wake up after the dreamiest sleep ever, full of energy, feeling totally refreshed and ready to go? We wish we had more of them too.
Sleep plays a key role in your overall health and wellbeing, but most of us just don’t prioritise it enough. Good sleep quality and quantity is just as important as exercising and eating healthy. Especially for athletes, sleep is vital to aid in recovery and improve performance.
If you struggle to get your 7-8 hours in, have a hard time drifting off to sleep, or just don’t feel rested when you wake up, now’s the time to start improving your sleeping habits by incorporating these six tips:
Your body clock, aka your circadian rhythm, is what helps you stay awake during the day and feel sleepy at night. Exposing yourself to lots of natural sunlight throughout the day regulates your circadian rhythm which improves your sleep quality and duration, as well as your energy during the day. Even on the bad-weather weekends, try and get out and about during the day! ☀️
Exposure to blue light affects your circadian rhythm by tricking your brain into thinking it's still daytime, which can make it pretty difficult to wind down and feel sleepy in the evening. You can purchase special glasses which block out blue light, but the best way to avoid laying in bed wide awake at midnight is by putting down your phone/iPad/laptop and turning off the TV at least 2 hours before you head to bed. 📵🛌
Your bodies circadian rhythm aligns itself with the sunrise and sunset and works in a set loop. Consistently going to sleep and waking up at the same time each day as often as possible can help improve the overall quality of your sleep in the long term. After a while, you may find you don't even need your alarm, your internal body clock will wake you up exactly when you need! ⏰
Consuming caffeine later in the day (i.e. after 2pm) may decrease your sleep quality and ability to fall asleep. Caffeine stimulates your nervous system, potentially making it more difficult for you to relax in the evening, especially if you’ve consumed it in the afternoon. If winding down at night is a problem for you, it may be time to ditch the arvo cuppa. ☕❌
Light a candle, splash out on some comfy pillows, rearrange your furniture, do whatever you gotta do to create a space where you feel relaxed, comfortable and ready to drift off to dreamland. Also, make sure your bedroom is clean, clutter-free, quiet and just the right temperature for snoozing. There's nothing worse than being unable to sleep for hours 'cause you're too hot or cold. 🕯️🌡️
Having a pre-sleep routine may just be that extra step you need to take for a great nights sleep. If you struggle to switch off mentally or finish training/work late at night, a pre-sleep routine will be key for you. Instead of just switching the lights off and expecting to fall asleep right away after a hectic day, try incorporating 20-30mins of relaxation into your bedtime routine. Whether it's meditating, stretching, taking a bath, listening to music, reading a book, whatever works for you. 🛀📖
A good sleep really can change the entire outlook of your day (or even week), so for all the average sleepers out there, we really hope these tips will help you wake up feeling fresher than ever! Do you have any other tips that have helped improve your sleep that you wanna share with the JOLYN squad? Let us know below👇