Sleep is vital for a healthy functioning mind and body. The positive impact of sleep on the body is greatly underestimated. The ability to reset and start fresh every morning is critical. The negative impact of not getting enough sleep is visibly noticeable, and the ripple effect it carries in all areas of your life. A few tips are highlighted below to help you prioritise sleep and make it more achievable:
1. CONSISTENCY:
Going to sleep and waking up more or less at the same time every day will help to regulate your body’s internal clock. Over time, with a consistent routine, your body gets used to the predictability of when to go to sleep and when to wake up, thus, helping to improve your overall quality of sleep and enhancing the feeling of being well-rested.
2. CREATE A RELAXING ROUTINE BEFORE GOING TO SLEEP:
The biggest mistake made is to expect to feel tired and fall asleep immediately when getting in bed. Your body and mind need time to prepare for sleep. Purposefully attempt to incorporate a relaxing bedtime routine to allow your body and mind to systematically shut down and unwind from the busyness of the day. The best way to start is to find out what makes you feel relaxed after a long day and then implement this routine at least an hour before bed. A few ideas that might work include reading a book, taking a warm bath, or listening to soft music.
3. YOUR ROOM SHOULD FEEL LIKE A SAFE AND COMFORTABLE SPACE:
Your room should be a comfortable space. Ensure your bedroom is conducive to sleep and try to make the environment as cosy and calm as possible. A few items that might help is blackout curtains, to keep the room dark and a white noise machine that blocks out any noise and distractions. Invest in bedding that gives you that inviting feel and decorate your room to enhance a relaxing feeling. Put time and effort into your room because it is your safe space!
4. LIMIT YOUR SCREEN TIME:
It is important to limit screen time before bed because the blue light emitted by technological devices can interfere with your body’s production of melatonin. This hormone is important because it creates drowsiness and regulates sleep. Try to minimize screen time in the evening and avoid using it for at least an hour before bedtime.
5. LIMITING CERTAIN BEVERAGES AND FOOD TYPES BEFORE BED:
Certain beverages such as caffeine, alcohol or too much water too close to bedtime can disrupt sleep. Also, try to avoid consuming large amounts of food before bed instead replace it with a lighter snack if you get hungry before bedtime.
6. FIND CREATIVE WAYS TO MANAGE ANXIETY AND STRESS:
Anxiety and stress affect sleep; therefore, finding ways to manage stress more healthily will be beneficial. A great place to start is to engage in regular physical activity. Being active may allow you to fall asleep faster and enjoy a deep sleep, feeling more rested when waking up. Another way to manage stress is to practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. Practising these methods before going to sleep can help to silence a racing mind that keeps the body awake.
7. DEBATABLE DAYTIME NAPS:
Avoid taking daytime naps, but if you do, keep it as short as possible. Napping late in the day may also interfere with your nighttime sleep routine.
8. PROFESSIONAL SUPPORT:
If you continue to experience regular disturbed sleep even after implementing all the tips mentioned, it might be helpful to consider professional support. Consult a doctor or sleep specialist to help identify the underlying issues and recommend the appropriate treatment specialized for your needs.
Prioritizing sleep is not just about feeling rested; it is about supporting your physical and mental well-being and improving your overall quality of life. Healthy sleep habits will help you to reap the numerous benefits of a well-rested body and mind.
