Wondering how to sleep better? The demands of motherhood and business can sometimes take me away from the very thing that I value as a priority: sleep. It doesn’t take long for me to find my way back to a reasonable bedtime. One late night and I’m committed to getting back on track! For many of us, small changes can make a big difference. Here’s a break down of my Top Ten Sleep Tips for Adults:
How to Sleep Better
- Power down . The type of light given off by computers and cell phones can delay the release of melatonin. Try establishing some personal boundaries on screen usage, avoiding them at least 30 minutes before bed.
- Watch the munchies. If you’re in the habit of eating large meals late in the evening, you may find that you’re not getting the rest that you need. This is because your body is using energy to digest food, instead of resting. Select evening snacks that are easy to digest.
- Develop a Ritual. A short and simple ritual before going to bed will help to quiet your mind. Colouring, meditation, stretching and/or journalling are all great activities to consider incorporating.
- Create a calm sleep space. Eliminate as many distractions from your bedroom as possible. Clutter can restrict your ability to focus and can also increase irritability. If you are distracted by clutter you less likely to focus on sleeping.
- Create a cool and quiet space. Trying to get some sleep in a poorly ventilated, hot, noisy room can be difficult. Focus on keeping your bedroom fresh, cool and quiet. While noise machines are a popular way to minimize noise, fans are a great way to keep the air circulated and block out noises that may disturb your sleep.
- Create a dark sleep space. The light coming through windows and from artificial sources like night-lights, street lights, mobile devices, alarm clocks and baby monitors can inhibit your body’s natural release of melatonin, the hormone that helps to regulate sleep.
- Switch into your pajamas. A new pair of lightweight and breathable pajamas is a nice addition to your sleep space. Finally kick those yoga pants out of your bed for good!
- Create a scent free environment. A scent free bedroom will help to avoid distractions at night. And don’t forget to keep bedroom doors closed while cooking as well to minimize lingering odours. That garlic infused dish smells wonderful at the dinner table, but not against your pillow!
- Add flowers to your bedroom. Fresh flowers can positively impact your mood. Ending your day on a positive note may help you sleep better. If you aren’t a fan of fresh cut flowers, you could opt to add a potted plant to your bedroom instead.
- Make sleep a priority. This is the often the toughest part of making changes to your sleep habits. Making long lasting changes requires you make a conscious decision to do so. Evaluate your sleep needs to determine what the most appropriate bedtime is for you.
Learning how to sleep better is the first step in making lasting improvements to the quality and duration of your sleep. Which sleep tips sound manageable to you? What have you done to make positive changes to your sleep habits lately?