Achieving the Impossible: Getting A Good Night’s Sleep
For many of us, getting to sleep at night can seem like an impossible task. By now, you’ve probably forgotten what it feels like to be fully rested (especially if you have small children, to whom sleep is just another fantasy). If this is the case, you aren’t alone. In fact, a study by the CDC found that one in three adults don’t get enough sleep.
Although this may seem like a minor issue, being tired can have serious effects on your mental and physical wellbeing, so you must find a way to quickly resolve the issue.
With that in mind, here are some top tips for sleeping better (and longer). You might need to reach for that alarm clock, as they will have you in a deep sleep in no time.
Photo by Vladislav Muslakov on Unsplash
Set the scene.
To begin with, you need to ensure that your bedroom is a warm, comforting space that helps you relax and unwind. You can help achieve this by making your room a stress free zone. For example, if you are working from home, you should NEVER work in the bedroom. Although sitting in your bed at your laptop may seem tempting, your brain will begin to associate the space with work and stress, as opposed to sleep and rest. Additionally, you should avoid eating food in there too – especially if you want to avoid crumbs.
In your room, comfort should be your main priority. Therefore, you should invest in a quality mattress, duvet and pillows. Your bed should be your sanctuary, so don’t be afraid to invest in high quality products. You are definitely worth it! For example, if you’re on the lookout for comfortable pillows (the kind that feel as though you are floating on a cloud), you can use SheetMarket to source the best down alternative pillows.
Another great tip for helping you fall asleep quicker is to ensure your bedroom always looks inviting. You can do this by minimizing clutter. Ensure there is a space for everything in the room, and that everything remains in its own place. A messy bedroom will only cause stress in the long run, especially if you decide to start organizing it just before bed.
Secondly, you should always ensure you make your bed in the morning. Though you may be busy getting yourself ready for the day – making breakfast, brushing your teeth, rounding up the kids – taking a minute or so to make your bed means it’s ready and waiting for you come nighttime. It will appear much more inviting than an unmade bed. Similarly, you should ensure you wash your sheets once a week, or biweekly. This stops the build-up of dust and dirt – and nothing feels quite as good as fresh sheets.
Photo by Kinga Cichewicz on Unsplash
Before bed.
The best way to help yourself fall asleep quicker is to establish a clear routine. You should aim to get into bed around the same time each evening, as this helps your mind understand that it is time to get some rest. Although this may not always be possible, stick to a routine as much as you are able. Here is an example of an excellent evening routine.
Avoid drinking caffeinated beverages after 5 pm, as they act as stimulants, meaning you will find it harder to drift off to sleep. Instead, you may want to drink water or herbal teas (decaffeinated) which can help you fall asleep quicker. If you have time after work, you may wish to engage in some light exercise.
You should ensure you have a healthy, balanced meal each evening and avoid eating or snacking directly before bed. Be aware that certain food and drinks can affect your sleep, this includes:
- Coffee
- Wine/Spirits
- Chocolate
- Cheese
- Crisps
- Spicy foods such as curries.
After you have eaten, taking a warm bath or shower can help the stress of the day melt away, meaning you are ready to get in bed and relax. Setting up a self-care routine can also be helpful – for example, applying a face mask or moisturizing. This will help you feel happier and more content – so be sure to treat yourself!
Photo by Kinga Cichewicz on Unsplash
In Bed.
Certain smells can also help you feel more relaxed and make it easier to sleep. For example, many people find that a few drops of lavender oil on their pillow improves the quality of their sleep significantly. You may also want to get your hands on a diffuser.
You should avoid using your phone before bed, though it is tempting to spend this time browsing through social media. It is advised that you turn off, or stop using, your phone about an hour before you attend to sleep. This is because our mobiles emit a ‘blue light’, which can halt your body’s production of melatonin. This hormone controls your sleep cycle, meaning you will be left awake for much longer than you intend. Instead, find something else to occupy your mind in the time before you plan on sleeping – read a book or magazine, for example.
Sometimes, we cannot sleep because we’re thinking too much. We’re planning what we will do the next day, worrying about a meeting, thinking of everything we need to have done by the weekend – and if you stay within these thoughts, sleep will be impossible. Therefore, you need to find a way to help your mind shut off – as well as your body. Many people find that Yoga or quiet meditation before getting in bed is a great way to do this. Alternatively, you could try listening to an audiobook. This is far better than watching TV, as you aren’t going to spend time looking at a screen – but it is a great way to escape from the world around you and enter a new reality.
Additionally, there are several apps that are designed to help you fall asleep. From stories to guided mindfulness, they can help you let go of your troubles much easier. If all else fails, you can always return to counting sheep.
