Having a healthy and normal sleep routine has huge benefits to our mental and physical health and overall wellbeing. The magic number has always been 8 hours of sleep, but this sometimes is harder than it sounds. We all have those nights when we find it difficult to drift off, or have disrupted sleep and wake up feeling exhausted and groggy. There are a number of ways we can help ourselves improve our sleep quality and set good sleep habits to make sure we are getting that necessary beauty sleep.
Go to bed at the same time
Even if you don’t feel tired yet, going to bed at the same time every night can make our bodies adapt to that schedule. Establishing a routine of going to bed and waking up at the same time can trick your body and your internal clock into developing a regular routine. Being consistent will help keep your sleep on track and allow you to get adequate sleep to feel energised the next day. Even on weekends, although it’s tempting to have those lie-ins until midday, you should try stick to your schedule and wake up at the same time you do during the weekday.
Put away the phone
We’re all guilty of lying in bed and spending hours on Instagram and TikTok looking at god knows what. But using our phones right before sleeping can make our brains more active, and making it harder to wind down. The blue light in electronic devices has been proven to completely mess with our biological clock. Try reading a book instead, or even putting on a podcast or music on without looking at your phone at least an hour before sleeping.
I have always found that when I exercise during the day, I have a better night’s sleep. This can be because of a few reasons – exercise obviously makes us more physically tired, but it can also balance our moods and help with anxiety and stress. Even doing 30 minutes of any type of exercise is scientifically proven to help our sleep quality. This can be as easy as taking the dog for a short walk, cycling, jogging or low-impact exercise such as yoga.
Don’t check the clock
“Ok If I go to sleep now, I can get 6 hours sleep…If I go now, I can get 5 hours and 55 minutes…” and repeat until morning. We’ve all been there unfortunately, but checking the clock repeatedly just increases anxiety and in turn, makes us not sleep even more. So, try to fight the urge to check the clock, and just relax. Guided meditation or white noise apps such as ‘Calm’, ‘Headspace’ and ‘White Noise Lite’ are great to relax your mind and distract yourself from just focusing on getting to sleep.
Leave your bedroom for sleeping
It can be tempting, especially in the colder months, or less face it all year round’ in Ireland to cozy up in bed with a cup of tea and watch Netflix, but it is not recommended to be in bed unless you’re going to sleep. By Disassociating any other activities other than sleep from your bedroom, it allows the brain to only connect it with sleeping.
Ditch the Naps
There’s always going to be those days where you’ve had a long day either at work, school or just out and about and a nap is on the cards to rejuvenate, but it’s been proven that people who nap during the day find it more difficult to sleep at night. If you had a bad night’s sleep the night before, it may be tempting to have a nap during the day but try fight it and hold off and go to bed at the same time you usually do to ensure your body clock isn’t thrown off.
Use Sleep & Relaxation Products
Smells such as lavender and jasmine can induce a peaceful can help relax you and induce a peaceful night’s sleep. Use essential oils, or a pillow spray such as the best seller spray This Works Deep Sleep Pillow Spray to reduce any anxieties and increase your sleep quality.
Have you nay tips on how to get a better nights sleep?