Did you wake up feeling refreshed?
I’m guessing no.
How much sleep did you actually get?
Probably not enough.
Sleep is important!
Unfortunately, we're BUSY and often neglect sleep in the pursuit of other goals.
Try these tricks to up your sleep game.
Have a regular bedtime
Train your body to go to bed and get up at the same time every day, even on the weekends.
Conditioning your 24 hour sleep/wake cycle (circadian rhythm) takes consistency and this is a great place to start.
Create a bedtime routine
Just like we do for little kids, routines can signal to your body that it's time for sleep. Turn the lights down then read a good (paper) book, do some meditation or journaling, or listen to calm music.
This helps your body anticipate your “sleep state.” The routine starts the chemical process of falling asleep (where neurotransmitters and hormones begin to flow) before your head hits the pillow.
No screens
Start your bedtime routine by putting away your phone and other electronics.
Scrolling social media or watching TV floods your eyes with light, tricking your brain into thinking it's daytime. The brain then suppresses sleep chemicals, tring to stay awake.
Sleep space
Keep it quiet, cool, comfortable and dark. Consider blackout curtains, an eye mask or ear plugs to help block out light and noise.
Also, try not to use your bed for anything other than sleep. Condition your body to ONLY think laying in bed = sleep. Watching TV or working on your device in bed messes up this direct relationship.
Exercise regularly
Regular exercise helps with good sleep, but nothing strenuous 4hrs before bedtime. A walk in the morning (especially outside) can refresh you and start the day off right!
Don’t watch the clock at night
Frequent clock watching during the night can stimulate your brain and make you anxious about being awake. Best to cover it (which also reduces light).
Also
Avoid caffeine, nicotine and alcohol for at least 6 hours before bed.
If you share your bed, make sure that person is on board with some of these ideas so they can support you.
Getting quality zzz’s isn't easy but with a little planning, you can increase the quality of your sleep!