Do You Have A Sleep Ritual?
5 Tips To Awesome Sleep
You cant always control how much sleep you get. Wether its shift work, kids, sleep apnea or any other factor that plays a role. BUT you can take charge of your sleep routine and control your sleep behaviours, which can dramatically change the amount of sleep you get.
I have never been a good sleeper. I remember lying awake for hours as a child staring at the ceiling trying to get to sleep. There were many nights where I don’t think I slept a wink, and when I finally did fall asleep it was almost time to get up.
This problem followed me into adulthood and is now something I have been focusing on making a little better.
Without proper sleep you cannot function properly, will not recover well and can find yourself in all other kinds of problems from nasty mood swings to weight gain.
Here are 5 tips to an awesome sleep. You don’t have to do them all at once but incorporating just a couple into your sleep routine can make some very impressive changes.
I have gone from averaging 3-4 hours sleep to 7 sometimes 8 hours sleep a night.
I can concentrate for longer, perform and recover better.
1) Decide on a bedtime in advance and start planning 1-2 hours ahead of time.
( It takes time get going in the morning, it also takes time to calm down in the evening after a busy day.)
2) Limit your caffeine to the morning and no caffeinated drinks after 2pm.
Caffeine is a stimulant that stays in your body for 8–10 hours after ingesting it. An afternoon coffee could still leave you tossing and turning at 10 p.m.
Remember that caffeine sources include coffee, black and green tea, colas, energy drinks, and dark chocolate.
3) 1-2 hours before bed take out a pen and paper and do a brain dump.
If you are like me it seems like you have little ‘brain hamsters’ inside your head running in their wheel as you lay there and stare at the ceiling. Whether its planning your next day, ruminating over stuff that happened earlier or thinking about nothing in particular.
So get the hyperactive, anxious little critters out of your brain and on to paper with a brain dump.
4) Turn off all electronic screens an hour before bed.
I must admit this is one I struggle with. While it may feel relaxing chillin watching Netflix or cruising Facebook it is actually quiet the opposite, stimulating and revving up your brain.
Using a Fitbit to track your sleep can give some great insight as to whats happening when your are asleep
5) Make sure the bedroom is dark enough. Get yourself a good pair of drapes and block out any ambient light, if you keep your phone in the bedroom turn it facedown.
Darkness tells our bodies it is time for sleep.
I have also been meditating before bed, sometimes I listen to relaxation music, I have also been using a meditation app. Which kind of defeats the purpose of putting the electronic devices away but it is something that has been working for me so I am sticking to it.
Do you have a sleep routine? I would love to hear what everyone does to help them get to sleep!