Sleep is and should be highly valued in everyone’s eyes, our sleeping habits directly affect both our physical and mental health. 😴 If our quality or length of sleep decreases, we can lose out on copious amounts of energy by the time the sun comes up. It can even affect your emotions, productivity levels and even your weight! Having trouble sleeping is common, so in this article, we’re going to talk about how you have better quality sleep. Has everyone got their duvets? 💤
How to have better sleep
Having a routine is key 🔑
You’ve all heard the saying “an early night starts when you wake up”, it’s true! The earlier you wake up and get out of bed in the morning is reflective of what time you end up going to sleep. By having a consistent routine of waking up and going to bed at the same time every day, your body will adjust its internal clock and get used to this routine, making it easier to get to sleep and wake up. Even on weekends, it’s important to stick to your routine and wake up on time, this will result in fewer feelings of jet lag when it comes to Monday. We’re not saying you should get up like you’re getting ready for work on a Sunday morning, but rather waking up on time and having a slow morning instead of sleeping in.
Take control of your screen time 📱
Exposure to light is a big deal when it comes to sleeping. Modern life has thrown many different screens into our lives and trying to avoid them a couple of hours before bedtime will do our sleeping habits a world of good. Whilst natural light during the day keeps you awake and energised, the blue light that is emitted from phones, tablets, laptops and TVs especially, keeps your brain stimulated.
If you struggle to put your phone down 1-2 hours before you go to sleep, or you can’t due to the nature of your job, there are some ways around it. Not only can you try turning your brightness down, but you can also use night mode on most devices, this limits the amount of blue light emitted by the screen. You could also try some blue light blocking glasses, these are great to put on as soon as there is no natural light from the sun. ☀️
Tire yourself out 🏃♀️
When you exercise regularly, it’s a known fact that you sleep better and feel more awake in the day. The more energy you use up during exercise means the better sleep you will have. It takes a few months of exercising regularly to fully reap the benefits when it comes to sleep, but your future self will thank you for making it a habit in your daily routine.
However, did you know that when you decide to work out matters? As exercise stimulates hormones such as cortisol and releases endorphins, doing it too close to your bedtime could interfere with your sleep. The best time to get moving is in the morning or the afternoon, at least three hours before lights out.
Learn to wind down 📚
It’s normally at bedtime when our mind starts racing, going over conversations from months ago, reliving embarrassing moments, this is super common in fact. These habits may be due to the fact that your mind is overstimulated during the day, making it harder to switch off when the evening comes around. Finding some relaxation techniques that work for you is the best way to settle your mind before going to sleep, it bridges the gap between the daytime and nighttime and tells your mind that it’s time to start winding down. Relaxation techniques may come in different forms for everyone and could include taking a warm bath, getting lost in a book, listening to soft music or a guided meditation.
🔑 Key tip: A great way to stop your mind from racing is to write down as many of your thoughts as you can and anything you have floating around in your brain. This will get them out of your head before you go to sleep and will allow you to look over them in the morning to see if there was anything important you had to do.
Quality sleep plays a huge role in your health
Sleep plays a huge role in our mental and physical health and there are so many ways to have a better night’s sleep. Staying disciplined is the trick to starting a good sleeping routine; making these tips part of your daily routine could help you optimise your sleep for your health and general wellbeing.
Making sure you get to sleep without your mind racing is hard. At Bequest, we make vital life admin simple to do. Writing a will or purchasing life insurance are great ways to put your mind at rest, so you can sleep easy. 💤Protecting your family is incredibly important because we never know what life will bring.