At one point or the other in our lives, we have all experienced lying awake in bed, tossing and turning, staring at the space in your room, with different thoughts running through our minds. It is frustrating, right? You are tired, and your body needs rest, but for some reason, sleep is playing hide-and-seek with you. Whether it is stress from a busy day, an overactive mind, or not having the right environment for rest, many of us struggle to get the quality sleep we need.
In this blog post, you will be guided through some practical, easy-to-follow tips for getting a good night’s sleep. We will dive into the world of sleep hygiene and provide simple, and actionable steps you can take to help you rest better. Ready to sleep like a baby? Ride along with me.
What is Sleep Hygiene?
You may have heard the term sleep hygiene, but what does it actually mean? Sleep hygiene is not just about taking a bath before bed, it isn’t about making sure your bedsheets are colourful. It is a set of practices and habits that you can follow to help your body and mind prepare for rest, thereby improving the quality of your sleep.
In simple terms, it is a personal routine that involves creating an environment and a routine that signals your body that it is time to relax and sleep deeply. It is meant to help you prepare for bed in the most restful way possible so that you can wake up feeling refreshed.
1) Create a Sleep-Inducing Environment
Your place of worship shouldn’t only be your place of sanctuary. Your bedroom should be your sanctuary as well – a place of rest, relaxation, and peaceful sleep. A bright, noisy, and cluttered room may keep you restless and awake. You can change that by doing the below:
2) Turn off the Light
Our brains are wired to associate darkness with sleep. Even the brightness of your phone can interfere with your sleep. Hence, block out light with blackout curtains or eye mask, or just totally turn off the light.
3) Choose a Cool Room
If your room is excessively hot, you may find it hard to get good sleep. A cool room will help lower your body temperature, which in turn will give a signal to your brain that it is time to relax. A room that is too hot or cold will keep waking you up intermittently.
4) Keep it Quiet
Noise affects a proper rest. If you have noisemakers as neighbours, or traffic keeps you up, you may consider using earplugs or a white noise machine.
5) Stick to a Sleep Schedule
We have all stayed up late either watching one last episode of our favourite series, speaking with loved ones, or just randomly scrolling through social media spaces. However a consistent sleep schedule is crucial for setting your body’s internal clock. Here is how you can achieve that:
6) Go to Bed and Wake Up at the Same Time Everyday
This should be done even on weekends. It will help to regulate your sleep pattern and make it easier to wake up feeling refreshed.
7) Be Patient
Rome was not built in a day so do not expect miracles to happen overnight. Gradually shift your bedtime until you find the perfect routine for you.
8) Create a Relaxing Pre-Sleep Routine
As you know, your mind and body need time to wind down before heading into dreamland. Here’s how to set the mood:
9) Ditch the Screens
As tempting as it may be to fondle with your phone, either to check your favourite’s tik tok page or binge-watch your favourite show, the blue light from your screen will mess with your melatonin production, the hormone that helps you sleep. Ensure that you turn off your electronic devices at least 30 minutes before bed.
10) Unwind with a Book
Reading a book before bed can be relaxing. Reading a non-stressful material can help your mind to drift into a place of rest.
11) Try Relaxation Techniques
Gentle stretching, meditation, and deep breathing can help to calm your nerves. You can download some apps that can help to guide you through a short relaxation session.
12) Watch What Goes Into Your Mouth and Stomach
What you take into your body during the day can affect your sleep at night. Some foods and drinks are best kept away from your bedtime routine.
- Avoid Heavy Meals Close to Bedtime. Taking heavy meals before bedtime can leave you uncomfortable and feeling sluggish. Ensure that you eat at least 2-3 hours before going to bed.
13) Reduce Caffeine and Alcohol
Caffeine is known to disrupt sleep, so avoid taking coffee, tea, and even chocolate at night. Alcohol, though may make you feel drowsy, can disrupt your sleep cycle as time goes on.
14) Stay Hydrated
Drink water but don’t drink too much before bedtime. You don’t want to visit the bathroom incessantly in the middle of the night. Find a balance between not thirsty and not over-hydrated.
15) Be Mindful of Naps
Although napping can recharge your energy, too long a nap during the day can interfere with your nighttime sleep. To keep things balanced, do these:
- Keep Naps Short: 20-40 minutes nap enough. Any longer than that may make you feel groggy or lack sleep later at night.
- No Naps After 3 PM: If you have had a long day and need to nap, try to take it earlier in the day to avoid interfering with your nighttime rest.
16) Get Active During the Day
Regular physical activities can help you enjoy a faster and deeper sleep at night. But do not exercise right before bed, it can make it harder for you to fall asleep as it raises your heart rate and energy levels. Here’s what you can do:
- Morning or Afternoon Workouts: Schedule workouts and activities earlier in the day. A brisk walk can help release tension in your body and help you sleep better at night.
- Avoid Late-Night Activity: Late-night exercises and activities should be avoided because it can make it harder for you to sleep as it raise heart rate and energy levels.
17) Manage Stress and Anxiety
Stress is the ultimate sleep stealer. The more stressed you are, the harder it will get for you to relax and fall asleep. Do de-stress before bedtime, do these:
18) Journal
Writing down your thoughts can help clear your mind and reduce anxiety. Write about your day, what you are grateful for, and even what you are worried about. Get them all down, it will help you unburden.
19) Practice Mindfulness and Meditation
A few minutes of mindful meditation and deep breathing can help relax your body, ensuring a smooth sleep.
Conclusion
Getting a good night’s sleep may not be a walk in the park for you, but by following the simple sleep hygiene tips listed above, you are setting yourself up for a better chance of a restful, rejuvenating night’s rest.
Remember to be consistent. Stick to your sleeping pattern, create a peaceful environment, and prioritize yourself during the day. Soon, you will celebrate a relaxing night’s rest.
Sweet dreams ahead!