Sleep is something that is essential to everyone's health and wellbeing. Our minds at times can feel constantly stressed with the worries of work, things that could happen or things that are completely out of our control. The stress of work, friendships, deadlines, family and upholding the many responsibilities and expectations day to day life throws at us can over-consume us, causing our bodies and minds to feel exhausted and overwhelmed. This results in switching off to seem like an impossible task. Sleep is something that is often taken for granted and even when we do seem to finally rest our heads and call it a night we can spend hours laying awake unable to switch off anyway.
1. Appreciate that sleep is important
This is the most crucial part to a good night’s sleep. We often forget how essential sleep is within our lives, we take it for granted and forget the many benefits a 7- 9-hour sleep can be for our bodies, minds and souls. Keep telling yourself that sleep is important. This simple and beneficial act will ensure that a good night of rest is part of your routine. Studies show that getting enough quality sleep at the right times can help protect mental health, quality of life and also physical health.
2. Create a pre-sleep routine
Creating a routine before you get into your bed and rest your head upon the pillow can help reduce the sleepless nights and hours wasted when our minds start to wander. Give yourself an hour before going to sleep to relax and prepare your body and mind. Light some candles, turn down the lights, use essential oils such as chamomile and lavender (trust me these will be your new best friends), do some deep breathing exercises and allow your body and mind to slowly unwind from the day you just had.
3. Maintain a regular sleep schedule
I know this one is difficult with life being so unpredictable and also trying to maintain a social life but it is definitely one to consider if falling asleep is a struggle for you. Going to bed and waking up at the same time is key to good sleep, but make sure you are going to bed at a reasonable time that allows you to get the correct amount of hours needed.
4. Write down what is on your mind
Simply writing down your feelings or how your day went before going to bed can help you a lot mentally. It is a way of clearing your mind and transferring your worries onto a piece of paper instead of them overcoming of your mind. Keeping a journal or diary can help you gain power over your emotions and help you get that unbroken sleep you crave.
5. Switch off
Switch off your gadgets to switch off yourself. For some reason, a large majority of people have the habit of scrolling through social media once they are finally settled into bed. According to the Sleep Foundation, using TV'S, tables, phones, laptops or any other electronic devices before sleep delays our body's internal clocks, suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. So try to not look at any social media or screens an hour before bed and replace that time indulging in a book. This simple act will help you unwind and set the atmosphere for a productive night of rest.
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