If you don’t get enough sleep it can take its toll on your physical health, sleep gives your body, mind and senses a chance to refresh and rejuvenate. I’ve personally felt the benefits over the last couple of months on how important getting to bed on time and having a good night sleep is.
Here are my tips to help you off to the Land of Nod:
1. Stick to a sleep schedule during your working week
Try to get in-tune with your body’s natural sleep-wake cycle—aim to go to bed and wake-up around the same times most days. Weekdays/school-nights I always aim to go to bed around the same time, between 10pm-10.30pm. If I go to sleep any later than this, I normally find it harder to get out of bed!
2. Exercise Early
Exercise can help you fall asleep faster and sleep more soundly—as long as it’s done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you’re trying to fall asleep. Try to finish exercising at least 2-3 hours before bed or workout earlier in the day.
As mentioned above we have a hormone in our body called Cortisol, which acts a stress response hormone. We should have less in our system at night to make us sleepy but modern life has become disruptive to the production of this hormone and in this turn that affects our sleep. Bright lights at night e.g. hours spent in front of the TV or computer, can increase your body’s production and make it harder to sleep. To counter act this, aim to turn off TVs, screens, computers, video games, tablets and put down the phone a minimum of 1 hour before bed it is important.
4. Create a routine
Create your own routine to get your body and mind ready for sleep. Make sure you do the same things each night to signal your body that it’s bedtime. You could take a shower or warm bath with magnesium salts, read a book, listen to soothing music, and make an herbal tea. Whatever you find works best!
5. Relax and have a brain dump
This is a simple technique I picked-up a couple of years ago, which I find essential to clearing my mind. If your mind is busy thinking about what you have to do for the next day, you aren’t going to fall asleep easily. Write down tomorrows to-do- list, keep your list short with a maximum of 5 main tasks, you can become more stressed if your list becomes to long.
by at @_tonychin for Body Studio