5 Tips For An Easier Sleep
Peaceful sleep is
moments away
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It's actually quite surprising how many people don't get enough sleep or who get up during the night at least once or twice.
I used to think I was abnormal for getting up/ waking up at least 2/3 or even 4 times a night but it's actually quite normal of somewhat.
Many people these days struggle to get some sleep or even 'Me' time.
It's no wonder in a world full of fast pace technology that it has all gotten too much sometimes
I am actually helping out and sharing ideas in my workplace of a wellness scheme called 'Wellness Wednesday's So I wanted to kick start this week with my 5 top tips for a better night sleep.
1. Sleeping Schedule
Some people need more sleep than others. It's important to know how much YOU need.
If you have to get up at 6am then you should go to bed at 10pm for example if you need 8 hours or plan the time in case you do get up during the night.
Having a bedtime or schedule is great because you are not only looking after your health and your body but you are looking after your future.
Ok so stick with me here, but by going to bed at a certain time and waking up at a certain time you train your body.
You are making a routine and our mind and body love routine. 90% of the time we run on autopilot. We do actions without even thinking about it.
But that's not the only plus. By having a good nights rest and routine you set yourself up for the day ahead.
A well-rested you, will put you in a much greater mood and mindset, and a healthier mindset the more productive you are.
Sleeping schedules work, the more you do it and stick to it the better you will feel. We are training our bodies to feel good by having a bedtime.
Now I don't know about you but having a bedtime as an adult is so rewarding, it can be exciting going to bed than it is to get up in the morning.
The more we crave it, the less we have right. So start taking care of your body and treat it with respect.
I know as kids we would hate going to bed but I feel as get older it's what we need the most. More sleep and rest.
2. Less time on devices
If you work in an office like myself, and many do then we are always on computers/laptops and other devices all the time.
This is bad for our eyes and even worse when we are constantly on our phones, ipads and other devices when we are not working.
It's a no brainer that the less we are on these devices the better our mindset and health will be.
For sure there have been studies that prove people who are suffering from Anxiety and Depression symptoms worsen when they are on these devices and suddenly get much better and symptoms lessen when they spend more time outdoors and off technology.
When you spend less time on these devices and more so an hour or two before, you go to bed with better night sleep. You'll also have time to wind down before you go to bed which brings me to the next point.
But most importantly if you replace a bad habit with a good habit for example replacing scrolling on your phone to doing a stretch or a workout before bed you tired yourself out and signal to your brain that you are exhausted and ready to sleep.
3. Read before bed
Winding down before bed can involve a few things which I will go through, however one of which is to read.
Reading before bed can make us tired, I know it makes me more sleepy!
Reading anything from a really good fiction or non-fiction book, whatever it is whether your learning or escaping the world for a bit reading will help your mind feel calm and slowly help you drift off.
In my opinion, reading before bed and as soon as you get up is a good thing. You prime your brain in the morning and you soften and relax it at night.
Sometimes it's not always possible to read before bed but even if you spend 10 minutes doing it, it will help you sleep that little bit better.
Especially when you set yourself up for bed for example lying down in or on top of your bed while you read, it automatically sends signals to your brain that you're ready for sleep.
4. Be at Peace with your thoughts
Ok so many of us can't sleep because we have fast racing thoughts. We have so much on our brains that we can't switch off especially at night.
What I would recommend is to have a journal by your bedside to capture any thoughts.
Writing things down gives you the opportunity to brain dump. Get all the thoughts that are keeping you from sleep off your chest and on paper.
You'll automatically feel like a weight lifting off your mind which will ultimately give you a peaceful sleep.
Writing down thoughts anyway is a self relief, but doing this before bed helps you to relax your mind and gives you the rest you need.
When you do this you clear your mind of unwanted thoughts thus You set yourself up for a good night sleep.
It doesn't just have to be written down on paper, you could jot notes down on your mobile or laptop although not recommended.
Alternatively, you could record your thoughts or just simply sit in silence for a few minutes and allow your thoughts to come to you and then let them go.
5. Meditation
Meditating before bed is a great relaxation technique. It puts you in a state of calm, with many people leading stressful lives today this can be a good tool to help you sleep.
It can help reduce insomnia as I expect this is more common than ever right now.
Meditation helps in a number of ways, but the most common area it helps with is relieving stress and brings you to a calm and tranquil state.
Scientifically it has been proven for other benefits such as reducing memory loss, enhances self-awareness and emotional health, can help control anxiety, lengthens life span, and other things like generating kindness to others and may help with addictions.
There's no right or wrong way to meditate, there are a lot of tools/technique's out there. The best ones are guided meditations. I prefer ones that help you focus on manifesting your goals and dreams while you sleep rather than ones that get you to think of nothing and listen to soft sounds.
It's a matter of preference but I thoroughly recommend that you include meditation as part of your sleep/bed routine. It's most effective when done consistently just like anything else really, but trying it out a few days a week to get started is ok too.
When done consistently though you will start noticing results. Consistency is key.
When you incorporate good habits or stack good habits you will start noticing results. Just trying it for one night is not enough evidence to say it doesn't work for you.
Try these or other techniques for at least 2 weeks and see if you notice a change.
I'd love to know if this works for you.
Of course, there are other techniques and tips out there so do have a play around and see what works for you too.
All the best
T
xxxx
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