Getting enough good quality sleep is one of the most important things you can do for your health.
Want to live as long as possible?
What about reducing your risk of developing disease?
Want to feel less stressed?
Have more energy, a better immune system, a healthier digestive system, better mental clarity?
Then you really need to sleep.
And I don’t know about you, but nothing makes me get up in a bad mood quite like a poor night’s sleep.
As we get settled into one of the busiest times of year, where late nights and over indulging become a big part of life, I want to give you some tactics that will help you make the most of the opportunities for decent sleep!
I used to sleep pretty badly, it could take a couple of hours to nod off and then I’d often toss and turn throughout the night with my busy brain thinking about the 101 things I had to do and stressing about everything else. Sound familiar?
My alarm would go off, I’d snooze for as long as possible, and then have to fight all day not to be tired and grumpy. A rubbish way to live life.
I’ve changed a few things with my evening routine and since then I’m usually asleep within 10 minutes of the light going off, I rarely wake during the night, and I’m up and out of bed earlier than I have done in years.
Here are my favourite ways to get sleep ready. Give them a go and see if they help you get that good sleep as well.
NO SCREEN TIME for a MINMUM of 30 minutes before you want to fall asleep
No phone, no TV. Nada.
All screen time stimulates your brain. There’s lots to take in, information to process, bright lights.
Not the greatest way to help you relax.
If you have an iPhone, use the screen time function. At 10pm (you can choose the time) my screen greys out and I can’t access my apps. So my phone sleeps in the kitchen and there’s no temptation to scroll.
HAVE A BED TIME. Your brain loves routine and habit, so if you get into the habit of falling asleep at a certain time, your brain will start to switch off and relax without you having to battle with it.
It doesn’t have to be super early, just make sure you stick to a short window of time.
Get into bed, take five deep long breaths. Slowly in, hold, slowly out. It slows down your heart rate and forces your body to relax.
TIRED EYES, SLEEPY BRAIN
I spend 30 – 40 minutes reading (fiction) in bed to force my brain to switch off.
Honestly, it can be hard to concentrate on what I’m reading for the first few minutes as my brain tries to wander off and think about work, but persevere and the brain will give in!
I read until I can hardly keep my eyes open, and then the lights go out and I’m asleep just like that. BLISS!
I’d love to know if you give this a go, and if it helps. Have you already got a routine that helps you sleep well? Let me know your tips for a good night’s sleep.