Did you know that throughout a lifetime, humans will spend over 9 000 days asleep? That equates to roughly 25 years – about a third of our entire lives!
Since we spend so much of our life in a shut – eye state, it’s vital we create a good environment for quality sleep.
It’s also that time of year where so many people are setting resolutions and goals for themselves, and getting more sleep is likely to feature on a lot of people’s New Years resolution lists.
Here are my top tips for getting better sleep!
Establishing A Consistent Schedule
It may seem difficult as our lives are so hectic these days, but to achieve quality sleep, it’s so important to schedule in enough sleep time. Yes, unfortunately this means creating a “bed time”. It may make you feel like a child, but if you want to sleep like a baby, it’s what you’ve gotta do!
Say you need to wake up every weekday at 6.30am, in order to get 8hrs sleep, you’ll need to have your head on the pillow by 10:30pm.
If it’s really difficult for you to get to bed at a reasonable hour, try treating it like a deadline. Just like how you have to be at work by 8:30am, you have to be at your dentist appointment by 2pm, you have to be in bed by 10.30pm.
A Positive Sleep Environment
Surroundings are key. A cluttered, busy creates stress and worry – not an ideal environment to fall asleep in. Make an effort to keep your bedroom relatively tidy by the end of each day – don’t worry, it doesn’t have to look like a display home! A clear space encourages a clear, calm mind, a great environment to create a great nights sleep.
Don’t even try to deny that you spend at least 30 minutes on your phone after you first jump into bed at night. Sometimes it’s for an hour, hell, let’s make that two hours at times.
Any expert will tell you that you shouldn’t have any screen time in the last few hours before bed. But I’m not an expert. We all do it. Let’s be honest: When else are we supposed to catch up on Instagram?
However, there is a way to reduce the negative impact that technology before bed has on our sleep cycles. Turn on night mode on your phone. I was never much good at science, so I’ll try to explain it as best I can. Night mode essentially reduces the blue light levels on your device. This blue light triggers the body to stop producing melatonin – the hormone that makes you feel sleepy. Therefore, night mode provides a warmer tone to your screen, and ensures the part of your brain that is affected by the blue light and keeps you awake won’t wreck havoc on your sleep.
ASMR stands for autonomous sensory meridian response, and is essentially that feeling of ‘tingles’ and ‘shivers’ when exposed to certain triggers such as whispering or tapping. These videos made to trigger this response, for many are very relaxing and calming and help many people, including myself fall asleep easier.
There are all my tips for improving the quality of your sleep!
How many hours of sleep do you get each night?
– Karen xx