© All rights reserved
(6 Simple Hacks) For Getting Better Sleep
Actionable steps that you can take today for better sleep.
We should all be sleeping between 7 and 9 hours every night. But not everyone finds this easy. By making a few simple changes to your lifestyle and daily routine to improve your sleep quality you can maximize the benefits your mind and body get from of sleeping. Ultimately leaving you feeling more energized, happier and productive throughout each of your days.
6 Tips for Better Sleep
Your bedroom should be just that. A sanctuary that is dedicated to sleep related activities only. Your room should only house your bed, which houses your sleeping body. When you walk into your room, your body should associate the space with rest and relaxation.
When you walk into your room, your body should associate the space with rest and relaxation.
- REMOVE DISTRACTIONS: Remove computers, TVs and any work material from your room. These not only emit blue light, which can affect your ability to sleep but reduce your ability to mentally connect your bedroom with a calming, relaxing state to induce sleep.
- KEEP IT DARK, QUIET AND COOL (LIKE A CAVE): Bedrooms should be dark, quiet and cool. Consider investing in blackout curtains or blinds, if not an eye mask goes a long way to blocking out unwanted light. To drown out any unwanted noise use a white noise machine, a fan or even earplugs to dull the sounds around you. The temperature in your bedroom should be between 16 and 18 degrees Celsius (60 to 75 degrees Fahrenheit max).
- COMFORT IS KEY: Your mattress, pillows and bed linens should be the highest quality that fits within your budget and makes you feel comfortable and relaxed. They should also be supportive and pressure relieving in order to minimize aches and pains.Keep in mind that mattresses only last about 10 years. So, if yours is older, it may be time for a replacement.
By setting up a bedtime routine, you start to train your body to know when it needs to wind down and get ready for sleep. About an hour before bed, start the winding down process by avoiding any activity that may cause stress. Activities to be avoided include exercise and even checking those work emails late into the evening.
Activities such as watching TV (in the living room), reading, meditation or light stretching can help let your body and mind know that it’s time to relax. A hot bath or shower before bed is great for inducing drowsiness and readiness for sleep.
Watching the minutes tick by while you recalculate the hours you have left to sleep raises cortisol and induces stress. Don’t watch the clock. Whether this is before you go to sleep, or if you wake up in the middle of the night or early hours of the morning, stop looking at the clock. Instead, if you battle to fall asleep, with the lights low, read, listen to music, a podcast or an audiobook. As soon as you feel your eyes getting heavy, go to sleep.
Throwing your sleep schedule out the window on the weekends breaks your routine and can knock your internal body clock out of whack. Stick to your weekday sleep routine throughout the weekend, or at least follow it as closely as possible.
If you have a late-night, wake up at your normal time. You can always take a 30-minute nap later in the day if you are feeling tired.
Your body works on a circadian rhythm that is linked to the amount of sunshine we receive. A daily dose of morning sunshine helps your body and brain wake up. Try to aim for at least 30 minutes of exposure to the sun on most days of the week.
Stop drinking and eating caffeine stimulants for at least 6 hours before you go to bed. This includes coffee, tea, and chocolate. Many people reach for a pick-me-up when the afternoon energy slump kicks in. Instead, drink some water, go for a short walk, or indulge in fruit for an energy boost.
A good nights sleep is vital for our mental and physical well-being. If you find you just aren’t getting enough hours or the quality of your sleep is waning, try the tips above to improve your sleep. If you are still battling, you may need to undergo a sleep study to get to the bottom of your sleep problem.