Use The Power of Sleep

What if I told you there was a way to improve your memory, boost your mood, lover your stress levels and improve your health without lifting a finger? Well, there is! It's called sleep and it is essential for your health. 

For some people, it can be very difficult to get to sleep or stay asleep. For others, bedtime procrastination prevents them getting enough sleep because they feel they haven't had enough time during the day. Perhaps you find yourself on the opposite side of the spectrum; you sleep too much because waking life is draining and you simply do not have enough energy. 

If you have been finding your sleep schedule is out of balance here are a few of my top sleep hygiene tips you can easily implement - starting tonight!

Sleep the Right Amount

Finding the right amount of sleep for your body can be a case of trial and error. Some people manage fine on 7 hours. Others, like myself, need closer to 9 hours to function at our optimum level. This can fluctuate depending on the season, too. I live in the Northern Hemisphere meaning in the Winter months, it can get dark as early as 4pm. Therefore, I feel more lethargic and tired due to a lack of sunlight and vitamin D contributing to an increased need to sleep longer. 

Consistent Bedtime and Wake-Ups

However much you feel you need to sleep, it will not matter if you do not keep to a consistent schedule. That's right - your weekend lie-ins are sabotaging your sleep wellness! Going to bed and waking up at roughly the same time every morning and night (even on the weekends!) can make a huge improvement to your energy levels. In the morning, your body will be ready to wake up at the right time and in the evening it will recognise its queues for sleep. You will feel much better rested if your sleep is consistent.

Routine

Curating a bedtime routine sounds like a lot of effort but it doesn't have to be. A few simple steps in a particular order created a night-time ritual that will soothe your body preparing it for sleep. Mine is simply closing the curtains when it gets dark outside, dimming the lights from after dinner onwards, downing a glass of water, brushing my teeth and putting my phone on charge on the bedside table before getting into bed and turning out all the lights. Here are some easy ideas you could incorporate into yours:
  • Close blinds/curtains
  • Dim the lights
  • Put on a diffuser or humidifier
  • Set up white noise on a timer
  • No phones one hour before bed
  • Read a book
  • Skincare
  • Stretching
  • Make up a hot water bottle
  • Drink a hot beverage
  • Write in a diary
The content of your routine does not matter as much as doing things in the same order every night. Think of it more like a ritual than a routine. This way, you train yourself to expect to go to sleep after accomplishing these set activities. 

Set The Scene

Creating an environment conducive to restfulness goes a long way into getting you in the zzz-zone. Humans sleep best in cooler temperatures so it's a good idea to open a window (if you do not live in a noisy area) and turn your heating right down. We also sleep better in the dark so blackout curtains and blinds are a worthwhile investment. An eye mask is a cheap alternative if you don't find them uncomfortable to sleep in. I find I always sleep better when my environment is clean and smells nice. Try a few drops of lavender essential oil on the underside of your pillowcase and make sure you wash your sheets at least once a fortnight. As for sounds, Get Sleepy has changed my life. It's a podcast where the narrator tells a slow, cosy story. It is aimed at listeners of all ages, with stories from retellings of fairy-tales to my personal favourite, the rainy day bakery. They begin every episode with a short guided meditation too. Available on Spotify, I put episodes on a timer so it automatically ends when the episode is over. 

In short, here are some things you can do to curate the perfect restful environment:

  • Open the window
  • Close the curtains
  • Try a weighted blanket 
  • Two pillows or one?
  • Check the tog of your duvet
  • Complete darkness
  • Extra blankets if needed
  • Cleanliness
  • Aroma therapy
  • White noise on a timer
  • Bedtime story podcast
When You Really Cannot Sleep

If you have been trying hard to get to sleep but your brain will not switch off, or you have woken up and cannot return to your slumber, I have a few tricks up my sleeve. 

My mother always told me if you can't sleep you must get up out of bed. Find your way to the kitchen and drink a small amount of milk - warm or cold. Then, find a book and read a chapter or two. Then, go to the bathroom. Only after should you try once more to lie down and relax.

The age-old remedy is to count sheep but I find imagining yourself in a different place works much better. Picture yourself on the beach, or in a cabin, perhaps floating out in space or dozing in a dusty library. Anywhere restful. Flesh out your imagination with as much detail as possible. What sounds would you hear in this place? Is there a gentle breeze? What temperature would it be? What are you laying on? Are there people nearby or are you totally alone? 

A little breathwork and meditation can help you get in the mood for a snooze. While laying in bed, take some deep breaths into your belly. Focus on each part of your body, from toes to the top of your head, one by one tensing and releasing each area. Listen to what you can hear in your room. Perhaps a clock ticking or cars going by in the distance. Let your thoughts go into the air like stars. 

The Research 

When we don't sleep enough, our brains are the most affected. Sleep helps to regulate our moods, hormones, memory, concentration and even our metabolism. This is really important to understand because it means that not only will we be less of ourselves due to impaired brain function but it also shows that a lack of sleep has real physical effects on the body. You could make yourself very sick if you do not learn to prioritise rest. 

"If you do not pick a day to rest your body will choose it for you." 

This applies to rest in a more general sense, too. When we look at nature and the changing seasons, we see how Autumn is a slowing down of growth and the Winter period is one of complete rest. These are essential for the regrowth of Spring and vitality of Summer. The same is true for us human beings. If we are constantly pressuring ourselves to be productive more than is reasonable, it is like expecting an endless summer - a year without Autumn or Winter. Healthy adults are recommended 7-9 hours of sleep per night. 

Read up on the huge number of physical and mental benefits of sleep:






Comments

Post a Comment

Popular posts from this blog

An experiment of the soul

Image
Recently, I've been feeling lost. I'm once again changing career paths. Partly out of necessity and partly out of curiosity. This leads me to the recurring question in my life: what do I want? I have tried so many methods of finding out. People tell me it will happen in time or by finding what I don't want.  A few nights ago, my partner challenged me to always give an answer. To never say "I don't know" and leave it at that. Even if it's not a perfect answer or it's just the first thing I think of, just say something. I actually think this was a stroke of genius but I'm sure he doesn't realise that. After all, I have to maintain my persona as the mastermind.  Working in the field of MBS (that's Mind, Body & Spirit for all you sceptics out there), I've discovered many ways to 'awaken your intuition'. I've tried yoga, crystals, Tarot, sound healing, reiki and even had my aura photographed. I've looked at feng shui and ...
Read more

Never Feeling Enough

Image
Lately, I've been feeling like nothing is ever enough. My mum tells me that's what happens in your 20's but I know that problems don't resolve magically. They take work. So, I thought I'd jump on here to say first of all that if you feel this way you are not alone. Also, don't believe it. Secondly, that if you're feeling like you are never content with your achievements there are things you can do to stop feeling that way!  Take Stock of your Achievements  I bet you have been so busy thinking about the things you haven't done that you have not allowed time to appreciate what you have. Take a moment or more to make a list (mental or otherwise) of all the things you have achieved over the last few months. Think about where you were in the last stage of your life and where you wanted to be. Most likely, what you thought life would be like is not how it turns out. That's okay! That's the beauty of the unpredictable nature of life. Unpredictable means...
Read more

Adults need role models more than children do

Image
Why is it that we try so hard to inspire children, who have little real power in the world, but give up when they reach maturity? As adults, we are the ones with legal power (the right to vote), financial power (the ability to invest), social power (to dedicate your working life to a cause), the power of ownership (over ourselves and our actions). Children barely have the power to pick their own clothes let alone affect real change in the world. Don't get me wrong, there are certain exceptional children who have achieved incredible things. Children ought to be inspired as leaders of the future. But WE are leaders of today! We are in control of the here and now as living, breathing, working adults. Why do we shift our focus away from what inspired us as kids?  I used to advocate fierce feminism and environmental science for a better future. Now what do I do? I am a feminist when the opportunity arises. I support green policies in likes and shares online but take no real action towar...
Read more