Alright, I have a feeling I know what you’re all thinking: “Oh no, not ANOTHER post preaching about how important my sleep is and how much I need to get!” And yes, you’re absolutely right! LOL.
But hear me out.
The reason behind this isn’t just to lecture you; it’s also a reminder for myself. In a recent Instagram post for Veil Wellness, I shared that a lot of what I am going to write about are things that I’m interested in or struggling with myself. I want to add a level of transparency to my posts here with you and sleep is something that I’m definitely struggling with right now.
We often underestimate the significance of sleep and believe we can function on minimal hours. However, do we even truly understand what our body accomplishes while we’re in sleep mode? It’s crazy!
Your body undergoes numerous vital physiological processes crucial for your overall health and well-being, including hormone regulation, tissue repair and growth, memory consolidation, and emotional regulation, among others. I’ll delve into these in a separate post because, let’s face it, many of us aren’t fully aware of what transpires during our shut-eye time - aside from, of course, sleeping, dreaming, or maybe even snoring. LOL.
Sleep is undeniably a complex and dynamic process essential for maintaining optimal physical, mental, and emotional health. So with this post, before we delve into the nitty gritty, we are going to keep it light and start with some tips on how you can improve your sleep.
A lot of it may seem painfully obvious, but sometimes we all need a gentle reminder.
So, without further ado, let’s get into it.
ESTABLISH A CONSISTENT SLEEP SCHEDULE
Literally one of the most important habits for good sleep is maintaining a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, and that includes weekends too (much to even my own chagrin). This helps to regulate your body’s internal clock and promotes better sleep quality.
CREATE A RELAXING BEDTIME ROUTINE
This should be an easy one for us, developing a calming bedtime routine can signal to the body that it’s time to wind down and prepare for sleep. Incorporate things like reading, gentle stretching, meditation, cuddling with pets or your significant other or journaling to relax your mind and body.
LIMIT EXPOSURE TO SCREENS BEFORE BED
This is a no-brainer, but it’s one that a lot of us tend to ignore and I know that I’m guilty of that. The blue light that is emitted by screens from our smartphones, tablets, and computers can disrupt melatonin production and interfere with our ability to fall asleep. Try to avoid screens for at least an hour before bedtime and if you simply can’t do that, then using a blue light filter on your devices (or wearing blue light glasses like these ones) can potentially minimize the impact on your sleep.
AVOID HEAVY MEALS AND STIMULANTS
Eating large meals, consuming caffeine, nicotine, or alcohol close to bedtime can disrupt your sleep and make it harder to fall asleep. Try to avoid these substances in the hours leading up to bedtime, and opt for light, sleep-friendly snacks if you need a bedtime snack.
STAY ACTIVE DURING THE DAY
Another no-brainer! Regular physical activity can promote deeper and more restful sleep at night. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous exercise too close to bedtime, as it may energize you and make it harder to fall asleep.
LIMIT NAPS DURING THE DAY
I may get lambasted for this, lol! I mean, short naps can be beneficial for some people, but excessive or lengthy naps can interfere with your ability to fall asleep at night. If you must nap during the day, keep it short (around 20-30 minutes) and avoid napping close to bedtime as that can completely throw you off.
MANAGE YOUR STRESS LEVELS
Chronic stress wreaks havoc on your sleep quality. Practice stress-reduction techniques like deep-breathing, meditation, or progressive muscle relaxation to calm your mind and body before bedtime, which can potentially make it much easier for you to fall asleep. But seriously, keep your stress levels in check, not just for sleep but for your overall health as well.
SEEK PROFESSIONAL HELP IF NEEDED
If you consistently struggle with sleep despite trying these habits, don’t hesitate to seek help from a healthcare professional or sleep specialist. They can provide personalized guidance and treatment options to address underlying sleep issues and improve your overall sleep quality.
So, in conclusion, incorporating these 8 essential habits into your nightly routine can go a long way toward improving the quality and duration of your sleep. By making sleep a priority in your life, you can reap the numerous benefits of restful, rejuvenating sleep for your physical, mental, and emotional well-being. So tonight, why not start implementing these habits and set yourself on the (right) path to a better night’s sleep? Your entire body and being, will thank you for it!
Heaps of Love! x
-SMG.*
I am sooOoooO glad 20-30 minute naps are OK ;) Those are my favourite type. Great article, some easier said than done, but we can always try to improve. Thanks!