In this day and age we are constantly online and in touch with the world, whether it be work or personal. As of result of this there are lots of habits that we could have picked up which have a negative impact on the quantity or quality of your sleep, so the first step is to change those.
Here are a few things you can try:
- Put your phone down before bed – Electronic devices keep you alert and make it much harder to nod off. I would try to leave the phone alone for at least an hour before going to bed and set it to do not disturb so you won’t be woken in the night. If you have to use it most phones have a ‘night shift mode’ where the screen is dimmed and has less blue light which stimulates the brain into thinking it’s daytime.
- Make your bedroom a peaceful zone – Separating your personal and work life isn’t always easy especially as you can now get your work emails from your phone, but allowing work to creep into your home life means your sleep suffers. Once you’re in bed, avoid replying to emails or looking at spreadsheets and let your brain relax. Why not make sure your bedroom is a place of relaxation and not an extension of the office.
- Relax and be mindful for an hour before bed – If you regularly find yourself struggling to get to sleep at night, you might benefit from taking an hour or so to unwind before nodding off to. Reading a book, or having a warm bath tends to help you settle down before bed. If you’re still thinking about work you need to re-think your bedtime routine in order to benefit your health and wellbeing.
- Cut down on your alcohol consumption – If you’ve ever wondered why you feel tired and sluggish after a night of drinking even if you’ve slept for ages? It’s because alcohol shortens the amount of time you spend in deep sleep and means you’ll spend longer in the less restful REM stage of sleep. I’d recommend making sure you if you do have a few drinks not to overdo it and make sure you consume plenty of water to keep the body hydrated.
- Avoid too much caffeine – Lots of people have a cup of coffee in the morning to keep them alert and ready for the day ahead, drinking caffeine too late in the day can make it difficult to fall asleep. Most decaf drinks tend to contain some caffeine so it’s worth avoiding these too in order to make sure your sleep isn’t affected.