Sleep…why we need it & how to get it.
sleep.
Last week we learned about what sleep is & how it impacts our health. I shared how important a bed-time routine is & ideas about how to set one. This week I share more sleep hygiene hacks with you & give you more resources to explore.
sleep hygiene hacks.
So, what can you do to help yourself get to sleep, stay asleep and wake up feeling refreshed? The main message here is that consistency is key.
Avoid stimulants and disruptions
No scrolling for the last hour pre bed and once in bed.
Limit caffeine and alcohol.
Avoid nicotine.
Avoid spicy foods which might cause heartburn.
Don’t eat too late in the day, no heavy meals or sugary snacks.
Try not to engage in conflict or confrontation in the lead up to bed.
Avoid loud noise.
Relaxation & calming rituals
Try having a warm shower or bath with lovely smelling treats.
Pop on a guided meditation (device screen on dim).
Listen to some calming music/nature sounds.
Practice deep breathing exercises.
Yoga or gentle stretching can calm mind and body.
Read a book.
Journal thoughts, reflect on your day and help to clear your mind.
If appropriate, have a cup of chamomile tea whilst preparing for bed.
If you like essential oils perhaps try a diffuser or a drop on your pillow.
Bedroom considerations
Is your bed comfortable, do you need a new mattress?
Is the bedding appropriate for the season?
Are your pillows right for you?
Do you share the bed with someone who keeps a bright screen on?
Do you use your bedroom for things other than sleeping (and intimacy)?
Do your animals take up the entire bed?
Are your windows adequately covered?
Be kind to yourself
A new routine may take time to establish but stick with it.
Don’t become discouraged if you have setbacks.
If it’s not working for you, mix it up and try new things.
The aim is to promote sleep not to get stressed about not sleeping.
These simple hacks, which you can start doing right away, should lead to better quality sleep.
Avoiding those things which we know stimulate our bodies, is possible, and if you struggle with avoidance, you may find that incorporating calming rituals into your evening routine is a good replacement.
The right bedroom environment is easy to achieve with a little thought and by being consistent with your new routine you might find you greet the day with a smile which has previously been hard to find.
resources.
Having a pre-bedtime routine & being organised can alleviate stress, calm you & put you in the right frame of mind to get to sleep & stay asleep.
If you’d like help with finding, setting & sticking to a routine book a session with me. We can work together & help you formulate a sustainable set of sleep hygiene habits that work for you.