Sleeping well is pretty important; in the stressful environment that is our lives, sleep is the only solace we have where we can be still and relatively thought free and relaxed. Sleep is also essential for repairing many of your body’s cells and muscles that have been worn or tired out through the day, especially so if you work out. Most importantly, sleep allows you to function (not coffee!!) normally everyday and not collapse in a heap on your way to work (me every Monday). So here are a few tips to get a five star snooze every night to have you feeling relaxed every day.
Have a fixed wake up and snoozing time. Set a time to head to bed and follow that timing for the week. Maybe have a slightly later timing for Fridays and Saturdays but to start your Mondays right, retire to bed early on Sundays. Do the same for your wake up times throughout the week, maybe allowing yourself to rest for an extra hour or two on Saturdays and Sundays. After following a routine for a week or two, you’ll not only look forward to weekends for all the right reasons, but you’ll also manage to not absolutely detest mornings on weekdays.
A few hours before bed, wind down. Stop eating so that your digestive system can slow things down and avoid fluids that can wake you up for toilet runs in the middle of the night. Stop scrolling through social media and keep your workspace off limits. Pick up a book or a magazine. If you must use your iPad, minimise the effects of the insomnia inducing blue light it radiates by inverting the colours and reading on a white on black screen instead. It will be much easier on your eyes.
Have a pre bedtime ritual – things that you’ll do daily before bed. Change into your pyjamas or more comfortable loose clothes to sleep in, brush your teeth or even moisturize your hands and feet with sweet smelling and relaxing lavender lotions. Eventually, the ritual will be something that tells your body it’s time to sleep and encourages it to wind down and prepare to sleep.
Naps when it is bright outside mess with your circadian rhythm – the body clock that encourages you to sleep at night when it is dark and respond to daylight by remaining active during the day. Interfering with it eats into your sleep quota and induced sleeplessness which is a tough problem to reverse.
It tires you out and helps you retire to bed more easily. Also, nothing beats heading to bed tired, sore and satisfied.
Keep all work related items such as laptops and files outside the room. Do not allow tech gadgets inside and keep it dimly lit with pleasant colours that are easy on the eyes. Have curtains that are effective at blocking out street lights and lamps well on hand to keep you undisturbed for a solid 8 hours.
If you really cannot sleep for whatever reason, leave your bed and do something else outside the room and return when you’re more tired out or sleepier. Do not allow yourself to subconsciously associate bedtime or your bedroom with frustration, work or anything other than a relaxed night of deep slumber to avoid repetitive sleepless nights.
Feel well rested yet? Use these sleeping tips to get rid of those haggard eye bags and look refreshed and rejuvenated everyday!
