Restful Sleep
Getting restful sleep has a huge impact on how you feel. Sometimes sleep feels impossible, but there are simple things you can do that can help!
Here are some tips for better sleep
Try to have a regular bedtime and wake up time. A regular sleep schedule affects how well you sleep at night. Try and go to bed and get up at about the same time, including the weekends, if you can.
Try not to eat 2-3 hours before sleep as digestion can disrupt your sleep and may sometimes cause heartburn.
Avoid caffeine 3-4 hours before bed. Coffee, soft drinks or energy drinks closer to bedtime will keep you amped, so try and avoid these before sleep.
Keep the room cool. A cooler room temperature mimics the human body’s natural drop in temperature in sleep. Make sure you’re not too cold though, find a comfortable balance that suits you.
Screens can make you think it’s daytime. The blue light from TV, computer and phone screens can trick your body into thinking it’s daytime. Try to do something else instead of looking at a screen an hour before bed. A good bath or hot shower, or reading a book are good ways to unwind. Some phones also have the option to turn blue light off, so if you need to use your phone you can try that.
Try white noise. A quiet room is the best for sleep, but sometimes you may live in a place that has a bit of outside noise. White noise or a repetitive, soothing background noise helps with sleep. Examples are the sound of a fan, or a loop recording of rain, the sea or crickets. You can get some of these sleep playlists from Spotify, Apple Music or some sleep apps online.
If worries keep you up at night, write them down. Writing things down can reassure you that you will remember them in the morning, and can deal with things then.
Best time to exercise is in the morning, afternoon or early evening, but not before bed. Exercising before bed increases your body temperature and adrenaline, which can keep you awake. If you feel like moving before bed though, try doing simple, slow, relaxing stretches.
Make your bed and bedroom as comfortable for you as possible. Have comfortable pillows, sheets and duvet, keep the temperature cool, the noise down and reducing light (even use an eye mask if you can’t control outside light).
Why a good night’s sleep is essential.
Sleep gives our brains a rest. Sleep is the body’s way to reset our mind and prepare us for the next day of experiences, memories and challenges.
Sleep helps strengthen and repair our immune system. Sleep helps our body release all the proteins (called cytokines) it needs to fight infection, inflammation and illness. Lack of sleep makes us more susceptible to being sick.
Lack of sleep causes fatigue. Lack of sleep contributes to fatigue, tiredness and affects our ability to concentrate and make decisions during the day.
““Sleep impacts every part of our lives, from our performance at work and interactions with loved ones, to our long-term health and mental well-being. In today’s 24/7 go-go-go world, restorative, blissful sleep is often hard to come by.””
Want to learn more about restful sleep? Check out these awesome links.
