So many of us are run off our feet at work and over-stimulated by technology at home. It’s no wonder we struggle to get to sleep when it comes time to turn off the light!
Sleep, though, isn’t something any of us can afford to skip out on, especially not in the long-term. Looking for some easy routine tweaks you can make to improve your sleep? Check out our tips, and you’ll be in dreamland long before you have to count any sheep.
Assess Your Sleeping Environment
To create the ultimate sleep-inducing environment, you need three ingredients: darkness, quietness, and coolness. Ensure the first by installing window blinds to block out any glare from outside. If you’re plagued by noise, invest in some earplugs. If you are commonly bothered or awoken by the temperature of your room, consider installing an air-conditioning system.
Additionally, don’t overlook the importance of good bedding: a mattress-topper can transform even the hardest of mattresses, and a nice heavy duvet will keep you warm in those colder months.
Set A Bedtime
A defined bedtime can be difficult to stick to, but the benefits are well worth it. Setting a regular time to settle down at night will get your circadian rhythms ticking over exactly as they should.
In this digital age, people tend to race through life – or onto the next webpage – without pausing to smell the roses. It’s only when we go to bed and close our eyes that our minds actually have time to reflect.
Conquer your racing mind at night by affording yourself time during the day to think those thoughts, instead. Before you hop onto your high-speed internet in the morning, engage in mindfulness meditation or other reflective practice which will allow you to register your thoughts and feelings methodically.
Stop Working & Eating In Bed
The bed is a sacred space. It’s not an alternative office, and it’s not to be used as a dining table. Use your bed for what it’s intended for, and your mind will begin to strongly associate it with sleep.
Invest In Quiet Time Before Bed
Before bed, put away your work, your smartphone, and your loud music. Pick up a book, have a bath, or do your mindfulness meditation instead. Think of the latter activities as preparations for sleep: they’ll lull your mind and body into relaxation, and are very restorative in their own right.
Spend Time Outside
Ever noticed how easy it is to fall asleep after a day spent in the ocean? That’s because nature supplies us with all the vitamins and minerals our bodies need to shut down overnight. Whether it’s a dip in the sea or a barefoot walk in the park, make sure you’re getting your quota of outside time somehow.
Watch What You Eat & Drink
The foods and liquids we consume at night can have a serious impact on how well we sleep. Be cautious of caffeine and high-carbohydrate foods, which will spike your blood sugar levels and keep you awake through the night.
Eating a high-protein, filling dinner at a reasonable time will set you up much better for a restful sleep.
Take A Natural Sleeping Aid
If you’re really struggling to sleep, it may be time to bring out the big guns: that is, magnesium tablets or chamomile tea. These sleeping aids are naturally-sourced, incredibly effective, and available in any grocery store.
After writing for long hours, Harper’s personal time-tested formula for a good night’s sleep is: 30 minutes of yoga and meditation, clean sheets, fluffy pillows, chamomile tea with honey, and no chocolates after 8! She would love to hear from you – drop by her personal blog anytime.