Sleep. We all need it, but it seems that few of us are actually getting enough of it. According to the majority of medical experts, we need around 6 – 9 hours of the stuff a night. If you’re struggling to achieve this, however, worry no more! You can both explore and combat the main causes of sleep loss with the help of our straightforward guide…
Morning routine — including weekends
What does your current morning routine look like? Do you tend to lie-in on weekends and days off? While this may seem like an easy way to catch up on sleep, waking up at different times each day can actually heighten slumber problems. Setting your alarm at the same time every morning, on the other hand, could help to improve your sleep pattern — and yes, this includes weekends! It usually takes our bodies around 21 days to get used to a routine.
Although waking up early each day may at first seem challenging, this lifestyle change is likely to pay off in the long run.
The time of day we exercise
Regular exercise is almost always a good idea — it can decrease stress, aid the prevention of diseases, and improve our quality of sleep. Yet when we choose to do it often makes all the difference, as does the type of exercise we’re performing. Launch into a cardio or high-intensity workout at least three hours before bedtime, and you could find it hard to shake off the stimulant effect that it has on your body. Undergo heavy exercise earlier on during the day, and you’ll be able to avoid this setback. For some lighter physical activity before bed, why not try yoga or a simple stretch routine? Find a video on YouTube, and you can do it from the comfort of your own home, for free!
Are you feeling a bit odd, but can’t put your finger on why? Perhaps you know the reason, but are too busy, tired or unwilling to confront it? While it’s easy to try and ignore negative emotions, doing so can actually intensify them, causing more difficulty in the long run. And very often, bottling up our feelings can worsen our sleeping pattern. So, what’s the solution?
Assign yourself 20 — 30 minutes of “worry time” every evening and give yourself the space to explore what’s really troubling you.
It’s simple: you just need to write down your feelings. This will give you the opportunity to examine them more objectively and could help you to identify the triggers behind your emotions. When your worry time is finished, you’ll likely enjoy a deep sense of relief. Follow it up with a relaxing pre-bedtime activity, like a warm bath or gentle walk, and you can boost your chances of a good night’s sleep.
Let’s face it, most of us struggle to stay organised all the time. Very often, our busy jobs and daily duties make it hard to find the time to sit down and get things fully in order. But vital tasks soon add up, and before we realise it, we’re faced with a heap of things to do. This, in turn, can increase our stress levels, making it harder for us to fall asleep at night. If you’ve got a list as long as your arm of pressing tasks, don’t wait for a rainy day to complete it; prioritise it. Break each task into manageable chunks, and it won’t seem as daunting.
Whether you’re arranging your finances or tidying up the house, facing those overdue tasks could put your mind at ease and allow for a more restful night’s sleep.
Sleep is essential for all of us. With these tips and addressing key factors affecting your sleep, you could reshape your bedtime routine to ensure that you get all the rest you need to thrive during the day.
Do you sleep well? Have you any tips to add?