Getting a good night’s sleep can make a huge difference. Sticking to healthy sleep habits is the key to a happy, healthy, balanced life!
We always hear that we have to work hard to achieve what we want in life. Hustle mode 24/7 right? How much sleep you’re getting has become the new indicator how well you’re doing in life.
I get so annoyed when I hear people saying that they don’t have time to sleep because they have to get more work done.
Sleep is important for your health and you need to make that your number 1 priority in life! When you’re sick and exhausted all the time you won’t be able to work OR enjoy life.
Here are some simple, easy and effective tips how I make sure that I get enough sleep!
Stick to a sleep schedule
Try and go to sleep and wake up at the same time every day. This helps set your body’s internal clock and improves the quality of your sleep.
To avoid the common tossing and turning problem, you should avoid going to bed if you’re not really sleepy. Instead of trying to sleep when you’re wide awake, read a book or do something that doesn’t involve blue light.
Before you go to bed, you can use this to calculate the best time to wake up.
Avoid sleeping in
Ouch. This is a painful one. Don’t get me wrong. If you sleep in every now and then it’s not a big deal! But you shouldn’t forget that sleeping in confuses your internal body clock and may leave you feeling incredibly drained. The more your sleep schedules differ, the worse you will feel.
Keep your naps short so that they don’t disturb your normal sleep rhythm. You don’t want to sleep too much during the day so that you can’t fall asleep at night. Apparently around 2pm – 3pm is the best time for a 10 – 30 minute nap. Choose a dark, quiet, relaxing area for your nap where you won’t get disturbed.
Spend as much time as possible outside during the day! Start with having breakfast by a sunny window or eat outside.
Move your desk to the window to get more sunlight while you are working. When it gets dark, your body automatically produces a hormone called melatonin, which helps regulate sleep and wake cycles .
Avoid looking at bright screens beginning one or two hours before bed, and use dim red lights for night lights. Red light has the least power to shift circadian rhythm and suppress melatonin .
Exercising for better sleep
People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, a new study concludes.
A nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality.
People also said they felt less sleepy during the day, compared to those with less physical activity .
Just make sure, you don’t exercise right before you go to bed. For more information as to why check out this CNN article!
Food and Drinks that affect your sleep
Did you know that caffeine can cause sleep problems up to 6 hours after drinking it? I found this interesting article a while ago – you can read it here.
Avoid heavy, rich dinners within two hours of bed – a light snack before bed (if you’re hungry) can help you fall asleep.
Another painful truth for all my wine lovers: You should avoid alcohol before bed: It may help you relax, but it interferes with your sleep cycle because your body is busy processing the alcohol.
It is super important to prepare your body and mind before you go to sleep. Give yourself some ‘me time‘ to relax before you hop into bed.
Here are some of my favourite ways to relax:
Yoga/Stretching: It reduces muscle tension and improves circulation. It also good to relieve the stress you’ve built up during the day so that you can fall asleep easily. (YouTube-recommendation: Yoga with Adriene)
Warm shower: Is there anything better than a hot shower after a long, stressful day?
But why is it so beneficial before bedtime? When you come out of a warm shower into a cooler bedroom, your body temperature will drop. That drop in temperature signals your body that it’s time to rest, slowing down essential metabolic functions including heart rate, breathing, and digestion.
Audiobooks: Personally, I find listening to an audiobook super relaxing. It allows me to slowly drift off to sleep within a few minutes.
Check out Audible.com to find your favourite bedtime story!
Clean your room/apartment: A clean environment helps you feel comfortable and relaxed – Also, the condition of your environment changes the way you think and work.
Plan the next day: If you write down your thoughts and tasks the night before you won’t have to lie awake thinking about what you have to do the next day.
If you have any other tips on how to get a good night’s sleep, leave a comment!
I do not provide medical advice, diagnosis, or treatment. Instead, this website provides general information for educational purposes only. Always seek the advice of a qualified healthcare provider if you have questions or concerns regarding any medical condition or treatment.