How to get good sleep?

Sleep is one of the most important things when it comes to health and wellness. If you do not get good sleep or enough sleep, it is going to be tremendously more difficult to achieve your wellness goals. If I were a newbie in the world of wellness, this is the one thing I would really focus on before anything else. We all know getting good and restful sleep is not always that easy. Let me give you some tips!

Declutter your Bedroom and Create a Sleep-Friendly Environment

Take a critical look at your bedroom setup. Is it cluttered and disorganised? Is your mattress past its prime? Do you actually like your pillows? Make necessary adjustments to create an environment that promotes relaxation and rest. Your sleep environment plays a significant role in the quality of your sleep. Ensure that your bedroom is free from clutter, tidy, cool, quiet, and dark. Invest in blackout curtains, earplugs, or a white noise machine to minimise disturbances. A comfortable mattress, supportive pillows, and breathable bedding can also contribute to a more restful slumber. Avoid harsh colours in your bedroom too.

Use Essential Oils

I am a big fan of essential oils so I have to mention at least one here! Before delving into the magical powers of essential oils, you should know that you cannot use any if you are pregnant, breastfeeding or allergic to them. Kids under the age of 6 should not be put into contact with them either.

The smell of lavender is known to be soothing and relaxing and lavender essential oil is very potent for that matter! The best way is to use a diffuser and use it for around 20 minutes, while keeping the bedroom door open.

Reframe your Mindset

A lot of people struggle to fall asleep because they are actually stressed about getting enough sleep. Try reframing your mindset around sleep and if you find it difficult, it could be good to talk to a professional about it (a therapist for instance).

There are also sleep therapists that can give you really advanced tips on how to fully disconnect and slowly drift into sleep.

I am a huge believer that therapy can help us overcome big challenges as well as smaller challenges. There is no need to reach depression to actually go to therapy.

Develop a nice and comforting Evening Routine

Designing a relaxing bedtime routine can signal to your body and mind that it’s time to unwind and prepare for sleep. 

This can mean different things to different people! It can be reading a few pages of a book you love, meditating for a bit, listening to calming music (or all of those).

Avoid stimulating activities or screens close to bedtime, as the blue light emitted by electronic devices can send signals to your brain that will prevent you from falling asleep.

Establish a consistent Sleep Schedule

One of the most important factors in optimising your sleep is maintaining a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. By regulating your internal body clock, also known as your circadian rhythm, you’ll find it easier to fall asleep and wake up naturally.

If you are feeling burn-out or are chronically fatigued, this can really be a challenge! Start by going to bed at the same time every day and trying to stick to your comforting little routine anyway.

Optimise your Diet for Sleep

While a cup of coffee or a glass of wine can seem appealing, consuming caffeine and alcohol close to bedtime can disrupt your sleep patterns. Caffeine is a stimulant that can interfere with falling asleep, and alcohol, although it may initially make you drowsy, can disrupt the later stages of sleep. Opt for herbal teas or other non-caffeinated beverages in the evening, and limit alcohol intake to earlier in the day.

Be also mindful of what you consume for dinner. Fat and processed food are way harder for the body to digest and can also disrupt your sleep. You should eat a good dinner that will make you feel full and satisfied though (vegetables and plant-based proteins are great for that). It is also believed meat can make it harder to fall asleep. If you are not already vegetarian or vegan, you can try to avoid meat at dinner.

Exercise Regularly

Engaging in regular physical activity can have a positive impact on your sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, try to avoid intense workouts close to bedtime, as they can increase alertness and make it harder to fall asleep. Instead, schedule your exercise routine for the morning or early evening to allow your body ample time to wind down before bed.

Manage Stress

Stress and anxiety can significantly affect your ability to fall asleep and stay asleep. Incorporate stress management techniques into your daily routine, such as practising mindfulness, deep breathing exercises, or journaling. If your mind is racing with thoughts and worries, consider writing them down before bed to help clear your mind.

This is of course a huge topic in itself and we will come back to that and delve into it a lot on the blog.

Getting a good night’s sleep is a vital component of a healthy lifestyle. By implementing these strategies and making sleep a priority, you can significantly improve your sleep quality and wake up feeling refreshed and energised.

Bonus tip:

Take a quick nap if you feel very tired during the day! No need to torture yourself. Resting is always good!

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