Need a better rest? Learn 6 ways to improve your sleep routine
In our fast-paced lives, we never miss an opportunity to plug-in our devices so they’re fully charged, so why don’t we put the same effort into recharging our own batteries?
The average adult needs between 8-10 hours of sleep but very few people actually get the sleep they need, which can contribute to or exacerbate mental health concerns.
Setting a bedtime routine is an essential step to improving your sleep cycle but a good sleep routine doesn’t start at bedtime. To set yourself up for success, here are a few ways you can help improve your sleep habits and get better rest tonight.
1. Unplug before bed
Blue light emitted from bright phones, laptops and TV screens prevents good sleep. You should avoid light from bright screens at least one hour before bed. If you just can’t unplug, you can also use blue-light blocking glasses.
2. Make your bedroom a sanctuary
In order to sleep better at night, your bedroom should be reserved only for sleep or intimacy. When you use your bedroom as an office space or lounging area before sleep, your brain won’t associate your room with sleep. Instead, you might be tempted to pick up your laptop and fire off some emails before bed.
Make your room as comfortable as possible to help encourage sleep. This might include adding blackout curtains, using lavender room sprays, or setting the temperature of the room a bit cooler.
3. Avoid caffeine and alcohol
The effects of caffeine and alcohol on sleep have been widely studied. Caffeine is a stimulant that keeps us awake at night. Alcohol on the other hand might help you fall asleep, but disrupts the quality of sleep you have later on in your sleep cycle.In order to sleep better at night, you should not have any caffeine or alcohol at least four hours from the time you plan to fall asleep.
4. Stick to a bedtime
In order for your circadian rhythm — the biological clock that makes us feel sleepy or rested — to stay on point, you need to have a consistent bed and wake-up time. Set a reminder on your phone so you start winding down and preparing for bed at the same time every day. Even if you stay up late, it’s important to rise at the same time so your rhythm doesn’t get disrupted.
5. Keep active during the day
In order to be tired at night, you need to be physically active during the day. Physical activity throughout the day will make sure your body is ready for sleep at night. Try to avoid exerting yourself too close to bedtime with evening workouts as the increased heart rate and endorphins from exercise might have an opposite effect.
6. Wind down using the ‘Power Hour’ method
The ‘power hour’ method is a way of scheduling your last hour before sleep. The first 20 minutes are devoted to finishing last-minute tasks, like packing school lunches. The second 20 minutes are designated for personal relaxation like journaling or reading a book. The last 20 minutes are for personal hygiene, like teeth brushing or a hot bath to help you sleep.
Learn more about how iHealthOX can help you prioritize your whole health and well-being.
Article sources:
Sleep Foundation: How much sleep do we really need?
Psychology Today: Sleep smart with 9 tips
Sleep Health Foundation: Caffeine, food, alcohol, smoking, and sleep
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