You're lying in bed, tossing and turning. Your mind is full of noise. You constantly check the clock to see how long it’s been since you got into bed and no matter what way you position your leg, you can’t seem to get comfy or fall asleep. There are many factors which contribute to your quality of sleep and there are habits which we can adopt to ensure we get a good night sleep.
The quality of sleep we have sets the groundwork for the success of the day. The incorporation of a night time routine is just as important as our morning routine. This routine will take time and be a process of trial and error. We are here to make that process a little easier with a list below of do’s and don’ts!
Have a bed time! Try to go to bed at the same time every night. This will create an automatic reminder for the body to know when it is time to sleep and rest. Alongside this, try to wake up at the same time every day.
Exercise! Exercise definitely helps with our quality of sleep, amongst many other benefits. Appropriate times to go to the gym would be in the morning or before your evening meal.
Create a comfortable sleep environment. Your bedroom should only consist of sleep and sleep only. . In your sleep space monitor the room temperature, light exposure, mattress softness, and have comfortable sheets.
Meditate.Meditation has statistically been proven to improve your quality of sleep and heighten your awareness and attention throughout the day.
Magnesium. Taking a magnesium supplement will enhance the bodies natural relaxants and help you get to sleep faster.
Have a soothing drink before bed. There are several drinks which will help you into a relaxing sleep, including Chamomile, Coconut Water, Chia Seed drink, Almond milk, and Honey milk.
Make your bed time more inviting and fun by styling your room to be a place you love going to.
Check out The Sheet Society's Quilt Covers for a unique take on sleeping.
If you can’t fall asleep, don’t just lie there. If it takes you longer than 20 minutes to fall asleep, go to another room and try to relax. Only return to your bed when you are feeling tired.
Have distractions. Remove items from your sleep space which will stimulate your mind or create a distraction. This includes a clock in your room, along with Television and Radio.
Have your sleep space and work space in the same area. If your room is currently a work/study/living room space, stop it now!
Eat a big meal before sleep. Eating a big meal before bed will cause your brain to be awake as it concentrates on the digestion of you food consumed. It will also cause you to wake up more during the night.
Dirty sheets can make you feel stuffy at night.
Change up your sheets at least every two weeks and wash them regurlary to clear out the fibres in the cotton.
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Nap. While sometimes they are necessary to help you make it through the day Naps can make falling asleep harder. To avoid this, ensure your naps are only for 20 minutes and don't have them any later than mid afternoon.
Obvious don’ts. Make sure you limit the amount of caffeine before bed, no smoking and no alcohol consumption. All of these increase brain activity making it harder for you to fall asleep.
Sleep is so important for us to function and our overall wellbeing. People forget that sleep can affect us physically and mentally influencing our daily routines and activities. Continual poor sleep can cause to a lack of concentration, bad mood, and subpar performances. Take the time to care for your body and ensure a good night sleep. Your mind, body and soul will thank you in the morning.