Sleep is the secret potion to the magical cauldron of life. It's the cosmic catnap that recharges your batteries, and without it, we become sleep-deprived zombies stumbling through life. We have all heard of the importance of sleep and how to achieve it, but many of us still don't feel like we can change our sleep habits. The saying "If you always do what you've always done, nothing will change" is a beacon of wisdom and reminder that in order for good things to happen to us, change is the catalyst. To reach new horizons, we must embrace change as a trusted ally on our journey towards a better tomorrow. Many of us often sacrifice our precious snooze time for late-night Netflix binges or scrolling through memes till the crack of dawn, fully aware that we should be prioritising getting some well deserved rest and sleep instead.
We all know that getting a good night's sleep is essential for our physical, mental, and emotional well-being. Yet, in our fast-paced world, many of us struggle to achieve the restorative sleep we need. If you're tired of tossing and turning, waking up groggy, or feeling fatigued throughout the day, it may be time to make some changes to your sleep routine. Here are a few effective and proven strategies to help you achieve better sleep and wake up feeling refreshed and energized.
Why do we need sleep?
Sleep is often referred to as ‘overnight therapy’ for your emotional health. It improves our cognitive function and is essential for our overall health. Quality rest helps you to handle stress, refuels your energy tank and improves your well-being. When you get enough rest, you wake up feeling bright and optimistic and ready to meet life’s small challenges. Not getting enough quality sleep regularly can have the opposite effect on your mood, making you more emotionally reactive and it can trigger a cycle of low mood and stress.
Sleep hygiene.
Sleep hygiene takes a 360-degree approach to rest, looking at the behaviours and rituals you implement around sleep. By implementing these practices, you can enjoy a rejuvenating and restful night’s sleep every time you hit the pillow.
Get comfy and cool.
One of the first steps to improving your sleep is to ensure that your sleep environment is conducive to rest. Invest in a comfortable mattress and pillow that provide adequate support for your body.
Keep your bedroom cool, ideally between 60-67 degrees Fahrenheit (15-19 degrees Celsius), as cooler temperatures are generally more sleep-inducing.
Declutter your bedroom and keep your area tidy and organized to create a calming atmosphere.
Embrace the darkness.
Darkness signals to the brain that it’s time to rest activating the production of melatonin, the hormone responsible for sleep. Try using blackout curtains or blinds to eliminate outside light sources and consider wearing an eye mask overnight if necessary.
Be careful with blue light.
The blue light emitted by phones, tablets and computers can affect your sleep. It’s the ultimate slumber thief. Late night TV watching, or social media scrolling interferes with your body’s natural production of melatonin, making it more difficult to fall asleep. Consider setting a screen curfew and avoid screens for at least an hour before bedtime. Consider using blue light-blocking glasses or using the night mode feature on your devices.
Establish a consistent sleep schedule.
Your body has an internal clock known as the circadian rhythm that regulates your sleep-wake cycle. To optimize your sleep, try to set a regular bedtime and wake time. Go to bed and wake up at the same times every day, even on weekends.
Avoid napping. If you need to nap, keep it short (20-30 minutes) and early in the day to prevent it from interfering with your night time sleep.
Watch your diet and hydration.
What you eat and drink can significantly impact your sleep quality.
Avoid caffeine and alcohol, especially in the hours leading up to bedtime, as they can disrupt your sleep.
Choose a light, easily digestible dinner to prevent discomfort and indigestion.
Heavy, spicy or greasy foods can lead to indigestion and discomfort, so avoid these before bedtime.
Avoid sugary snacks as sugar can cause energy spikes and crashes, making it difficult to fall asleep.
Stay hydrated. Dehydration can lead to night time awakenings. Aim to hydrate throughout the day and reduce fluid intake close to bedtime to minimize night time trips to the bathroom.
Exercise regularly.
Regular physical activity can improve sleep, but timing matters:
Engage in physical activity in the morning or earlier in the day to energize your body without interfering with your ability to fall asleep.
Avoid intense exercise before bed as Intense workouts close to bedtime may stimulate your body and make it harder to wind down.
Manage stress and learn relaxation methods.
Relaxation is key for the transition from day mode to sleep mode, think of this precious window before bed as a buffer against the stressors in daily life. Make rest a priority by giving yourself a generous amount of sleep every night, typically between 7 and 9 hours, so try to get into bed earlier.
Practice gratitude.
Research suggests that cultivating gratitude can help you sleep better at night. Before bed try writing down 3 to 5 things from that day that you are grateful and thankful for. It can be anything small or big such as the food you ate or a cuddle you had.
Turn to meditation.
Your mind gets caught in thoughts at bedtime. That why meditation is often used to help you relax. This practice teaches you to focus less on the details that have passed and to be more grounded in the present moment, encouraging slower breathing and helping your body to relax and rest.
Establish a bedtime Routine.
Develop a calming bedtime routine, such as reading a book or taking a warm bath or shower to signal to your body that its time to relax. Try using essential oils, particularly lavender, which has been long used for its mellow, calming, and restorative properties.
Journaling to express your thoughts and worries.
Journaling before bed can be an effective way to empty your negative and worrying thoughts so they are not racing in your mind when you get into bed.
Go to your happy place.
No need to count sheep. New research conducted by the University of Oxford found that visualising something that makes you feel happy and calm can have an overwhelming positive effect on sleep. This is known as ‘imaginary distraction’ through envisaging a place engaging enough to pull your mind away from worries and anxieties, helping you drift off into a nice deep sleep.
Get up and leave your bedroom.
If you struggle to fall asleep within 30 minutes or wake in the night and can’t fall back to sleep, try getting out of bed and do something for yourself for 10-15 minutes that involves using your head and hands. This could be mindfulness colouring or a jigsaw puzzle, but keep your phone and screens away, as this will only keep you awake longer.
If you've tried these tips and still struggle with sleep problems, consider consulting a healthcare professional or sleep specialist. They can help identify underlying sleep disorders and recommend appropriate treatments or therapies.
Achieving a good night's sleep doesn't have to be a distant dream. By implementing these strategies, you can create the ideal sleep environment, establish a consistent sleep routine, and make lifestyle adjustments that promote better sleep. Remember, improving your sleep habits takes time, so be patient and persistent. With dedication and a few changes, you can unlock the secrets to a restful night's sleep, leaving you feeling refreshed and ready to tackle each new day. Sweet dreams!