In a fast-paced and ever-demanding world, us humans are finding it increasingly difficult to go from the fast lane to slumberland. We are, thankfully, also creatures of habit. Here, James Dixon gives highlights the most important healthy sleep habits to double down into the pillow with.
Plenty of us find ourselves unable to sleep, or at least unable to sleep in a way that allows us to feel fully rejuvenated. A lot of this can be down to our habits and whether or not they are geared towards sleep. Just a few simple changes might make all the difference, allowing you to sleep more easily and greatly improving your sleep duration and quality.
Daily living
There are plenty of daily wellbeing activities that can lead to improved sleep at night. Incorporating them into your daily routine really can make a difference.
Natural light
Natural light is a big deal. You should always try to make sure that you get at least 30 minutes of exposure to natural daylight. This helps to more ably regulate your body’s sleep-wake cycle and makes it easier to fall asleep at night. If you can, step outside in the morning or let natural light in through your windows if going outside isn’t possible.
Sleeping and eating schedule
You should also implement a regular sleep schedule. Maintaining consistent bedtimes and wake-up times can significantly enhance the quality of your sleep. Research has shown that following a consistent schedule can improve sleep, and the timing of daily activities, like meals, can also affect sleep patterns.
Choose a specific time to wake up each day and start your morning with the same routine. Plan your meals for roughly the same times each day, including breakfast, lunch, and dinner. Similarly, having a consistent bedtime routine can signal to your body that it’s time to sleep.
Napping
Napping can help or hinder your nighttime sleep. If you like to nap, you can optimize the benefits on offer by keeping them short and in the early afternoon. Napping close to bedtime can make it harder to fall asleep at night. Limit your naps to 20 minutes and schedule them at least eight hours before bedtime.
Diet
Your diet also plays a role in your sleep health. Incorporating fruits, vegetables, and whole grains into your meals can support better sleep by providing essential vitamins and nutrients. If you’re unsure about your current diet, it’s a good idea to consult with your doctor or a qualified nutritionist, who will be able to properly advise you.
Stress management
Managing stress is crucial for getting good sleep. How you respond to stressful situations can affect your sleep quality. Learning and regularly practicing relaxation techniques, like deep breathing and visualization, can help you better handle stress and improve your sleep.
Try different techniques to find what works best for you. Practicing these techniques during the day can prepare you to use them at bedtime, promoting a calm state for sleep.
By incorporating these tips into your daily routine, you can enhance your sleep quality and overall sleep health. Remember to prioritize exposure to daylight, create a sleep schedule that is consistent, limit afternoon naps, eat nutritious foods, and run through relaxation techniques to manage stress.
Your sleep routine
The quality of your sleep can be influenced by your sleep routine. Establishing a healthy nightly routine can lay the groundwork for better and more rejuvenating sleep. Do the following to give yourself the best chance of getting to sleep and staying there.
Reduce screen time before going to sleep
Blue light produced by your electronic devices can inhibit your sleep by suppressing melatonin production (melatonin is a hormone involved in sleep regulation). Avoid using screens at least an hour before bed, or use blue light filters or apps that adjust the screen’s color temperature.
Exercise regularly, but not too close to bedtime
Regular physical activity can improve sleep quality, but exercising too close to bedtime can make it harder to fall asleep. Aim to finish your workout at least a few hours before going to bed.
Avoid caffeine and alcohol
Both caffeine and alcohol can disrupt and interfere with your sleep. Caffeine is a stimulant that can keep you awake, so try to limit your consumption in the afternoon and evening. While alcohol may make you feel drowsy initially, it can lead to fragmented and less restorative sleep.
Practice your relaxation techniques right before bed
If you find it difficult to unwind before bedtime, try incorporating relaxation techniques into your nightly routine. This can include things like gentle stretching, progressive muscle relaxation, guided imagery, or even just taking a nice warm bath with candles.
Avoid heavy meals and fluids close to bedtime
Eating a large meal or consuming a lot of liquids before bed can cause digestive discomfort and increase your need to use the bathroom during the night. Try to have your last meal or snack a few hours before going to bed and consider limiting your fluid intake in the evening.
Consider natural sleep aids
It’s a good idea to experiment with natural sleep aids such as herbal teas (e.g., chamomile or valerian root), aromatherapy (e.g., lavender essential oil), or relaxation techniques like mindfulness or meditation, if you’re struggling to fall or stay asleep.
Getting your sleep environment right
Your sleep environment is incredibly important. Nobody can get a good night’s sleep if they are uncomfortable or distracted, blinded by light, disturbed by noise, or stressed out by clutter or dirt. You need to gear your sleep environment towards restful, peaceful sleep as an absolute priority.
Consider the following tips to make sure that your sleep environment is exactly what it needs to be.
Invest in some blackout blinds
Blackout blinds are an excellent addition to your sleeping environment for several reasons. They are specifically designed to block out unwanted light and create a dark and peaceful atmosphere in your bedroom.
Blackout blinds not only block out light but also help minimize external distractions. They can shield your bedroom from streetlights, passing cars, or any other sources of outside noise and visual stimulation, creating a calm and serene sleeping environment. By reducing distractions, blackout blinds can contribute to a more peaceful and undisturbed sleep.