How’d You Sleep Last Night?
Keep reading for 5 easy steps to a better quality of sleep.
It only takes one bad night to make you realise how important sleep is to daily function. You can thank us later for what we’re about to share…
We cannot stress enough how important a good night’s sleep is. In fact, we don’t need to tell you the impact it can have, if you cast your mind back to the last time you were tired, then you know exactly what we’re talking about.
Now consider the other side of the coin. When was the last time you had a whole week of AMAZING sleep? You wake feeling rested, rejuvenated and ready to tackle anything that comes your way.
If it feels like a distant memory, you’re not alone. In fact, more than 37 million (71 per cent) of people across the country do not get the recommended seven to nine hour per night. Not to mention QUALITY of sleep, which is what we’re going to discuss here.
As you know, there are different types of sleep, Deep, REM etc. Getting the right proportions of each is critical to how rested you feel in the morning.
Here are our 5 steps for achieving a higher quality of sleep:
Aim for between 7 – 9 hours sleep per night.
Allocate enough time to allow your body to go through the many stages of its sleep cycle. Studies have shown total sleep time does vary from person to person and your need for sleep is reduced later in life, but don’t let that fool you into thinking 5 – 6 hours is enough, it’s not.
Create a bedtime routine.
30 – 60 minutes before you plan to sleep you should be limiting blue light/TV and trying to relax. The goal is de-stress and let the mind wonder. Consider picking up a book or devoting some time to your partner/family.
Wake up and go to sleep at a similar time each day.
Aim for sleep before 11pm also. Yes, that includes weekends. Your body is rhythmic and likes routine. Your circadian rhythm dictates when you are awake and when you become tired. By keeping a regular sleep/wake cycle your circadian rhythm will align itself to said routine. You’ll find yourself becoming tired as you begin your bedtime routine and waking effortlessly around the time you set your alarm (if not a touch before!).
Avoid disturbances during the night.
Try to break the habit of getting up in the night where possible, and if you do, avoid bright light. Dim night lights are excellent for finding your way to the toilet without compromising your sleep.
Keep your bedroom dark and cool overnight.
Numerous studies have shown a cool, dark room is best for maintaining a deep sleep. This can be as simple and cracking a window and using black out blinds. We’re not asking you to freeze, use a thicker duvet and get cosy, you’ll still see the benefits of the cooler environment.
Implement these 5 steps and you will enjoy a significant increase in sleep quality. Sounds too extreme for right now? Pick two and get started.
Whichever you think as easiest, start with them. Start seeing the benefits and you’ll have no issues motivating yourself to implement the other 3.
