Getting On Top Of Your Sleep
Having good sleep habits is incredibly important to our overall health and well-being. Getting enough quality sleep is vital for our physical and mental health, and it plays a crucial role in our ability to function properly during the day.
There are so many things that interfere with a good night's sleep, such as stress, anxiety, poor sleep habits, and even basic environmental factors like noise and light. However, there are things we can do to counteract these factors and improve our sleep quality.
First and foremost, it's important to establish a regular sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. This helps regulate our internal clock and promote better quality sleep.
Look at your schedule and structure a realistic sleep/wake time that you can stick to.
Make yourself accountable and write it down.
Use devices like the WHOOP band to help you monitor and track your sleep.
Adopting a relaxing bedtime routine can help prepare us for restful sleep. This could include taking a warm bath or shower, drinking a cup of herbal tea, or reading a book. It's important to avoid using electronic devices for at least an hour before bed as the blue light they emit can interfere with the production of melatonin, a hormone that regulates sleep.
Make an evening plan that helps you to wind down toward bedtime including, when phones go off and what you’re going to do 60 mins and 30 mins before bed.
You’re more likely to stick to your wake time if your sleep time is respected
Creating a comfortable sleep environment is also crucial. Keep your bedroom cool, quiet, and dark. Try using blackout curtains, earplugs, or a white noise machine to block out any distractions that might disturb your sleep.
Avoid having phones in your room if you can.
earplugs can be helpful to drown out the noise of the city.
White/pink noise being played can help to drown out tinnitus if you have trouble sleeping.
Other tips to improve sleep quality include avoiding caffeine and alcohol before bed, keeping a consistent exercise routine but avoiding intense workouts near bedtime, and incorporating relaxation techniques into your daytime routine, such as yoga or meditation.
Make a series of evening flexibility and mobility routines. The routine will prep your brain and body for bed and you’ll sleep better having not gone to bed with all the tension from the day.
Establishing healthy sleep habits is crucial to our overall health and well-being. By adopting a consistent sleep schedule, adopting a bedtime routine, creating a comfortable sleep environment, and implementing relaxation techniques and avoiding substances that interfere with sleep, we can improve our sleep quality and wake up feeling rejuvenated and ready for the day ahead.
