Now more than ever it’s important to be looking after yourself and your loved ones. Getting a good night’s sleep is as essential to your overall health and wellbeing as exercise and healthy eating. Here are some tips you can use right now for a good night’s sleep to feel better, healthier, and happier during the day.
1. Use the sun.
A good night’s sleep begins in the morning. Exposure to natural light tells our body it’s time to wake up, which prepares us for a healthy sleep-wake cycle. When you get up, open your blinds and let the sunlight in. During the day, go outside for a walk or some exercise to soak up some rays.
2. Your bedroom is your sanctuary.
Your bedroom should be a relaxing, calm and comfortable space to spend time in. Making positive associations with your bedroom can encourage better sleeping habits. One easy way to bring a sense of order and calm to your daily routine is to make your bed as soon as you get up. This can boost your mood, clear your mind, and make bed a more inviting place to climb into at the end of the day.
2. Listen to your body.
At night, when you start feeling tired, don’t push through the yawns. Instead, start preparing your body and mind for bed: have a warm shower, brush your teeth, and get into your pyjamas. Going to bed and getting up around the same time each day has been shown to improve your quality of sleep and natural sleep cycle. However, it’s still important to allow yourself flexibility in your routine: being aware of when you feel sleepy and developing a relaxing bedtime ritual is a good start.
3. Keep the light warm.
Using low, ambient lighting in your bedroom in the evening, like a bedside lamp or a candle, can be a great way to wind down and signal to ourselves that it’s time to relax. While many of us like to watch our laptops in bed, the blue light emitted from the screen can be stimulating and keep us awake for longer. You can set your laptop or phone to use warm tones at the end of the day.
4. Have some me-time.
Try to avoid reading the news or checking social media right before bed. Make your last activity focused on you. Whether it’s jotting down a line or two in a journal, doing some gentle stretches, a breathing exercise, reading, or chatting with your partner, keep it light, enjoyable, and focused on the present moment.
5. No-phone zone.
We all like to browse our phones to wind down but they can disrupt your sleep if they are nearby: noises, vibrations, and lights can tempt us to check emails, notifications, or even the time. Before bed, put your phone out of sight and arm’s reach to avoid clock-watching or distractions during the night.
6. Make relaxation your goal.
When lying in bed, our minds can often race. Worrying about not falling asleep can cause stress and tension, and keep you awake for longer. Instead, make relaxation, not sleep, your goal. Find a comfortable position and focus on relaxing your whole body, scanning from the feet all the way to your head. Once your body and mind are relaxed, sleep will come to you.
6. Comfort is key.
Do you toss and turn during the night, or wake up stiff and sore? You might need a new pillow or mattress. Check the care label for your mattress to see whether it requires rotation and how often. If your mattress is over eight years old, consider getting a replacement. Your pillow and mattress should be comfortable, supportive, and right for your body.
If you need some expert advice or guidance, feel free to call us and we’ll be happy to help!