How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. Here are our top tips to keeping you productive, mentally sharp, emotionally balanced, and full of energy all day long.
1. Naturally regulate your sleep-wake cycle
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle and is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle. There are a few ways that you can naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule:
- Increase light exposure during the day by spending more time outside during daylight.
- Let as much light into your home/workspace as possible and, if necessary, use a light therapy box.
- Boost your melatonin production at night by turning off your television and computer before bed, using low-wattage bulbs in your bedroom and, when it’s time to sleep, make sure the room is dark.
- Make sure you set a regular bedtime, wake up at the same time every day, and nap to make up for lost sleep.
3: Create a relaxing bedtime routine
If you make a consistent effort to relax and unwind before bed, you will sleep more easily and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Make your bedroom more sleep friendly by keeping noise down, keeping your room cool and making sure your bed is comfortable. Relaxing bedtime rituals such as reading a book, taking a warm bath, listening to gentle music or doing some gentle stretches can really help your body prepare for sleep.
4: Eat right and get regular exercise
Daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime. To help get the best night’s sleep, stay away from heavy and rich foods in the evenings, avoid alcohol before bed and cut down on caffeine.
5: Get anxiety and stress in check
Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. Relaxation is beneficial for everyone, but especially for those struggling with sleep and practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include: deep breathing, progressive muscle relaxation and visualizing a peaceful, restful place.
6: Get your bed sleep-ready
Make sure you have a high-quality mattress (memory foam mattresses are great at supporting your back, neck and pressure points during sleep), lined with a comfy topper for maximum comfort. Choose your bedding carefully, opting for silky, natural-fibre sheets in a soothing colour, which are clean and fresh. Comfortable pillows which are both supportive and soothing are also a must!