You have yourself smugly tucked in bed at 9:30pm, but can’t seem to settle to sleep before 10:30pm! Stress, over-alertness, disturbances -a good sleep isn’t always an easy thing to achieve! However, sleep is vital to our mental and physical health. Here are a few tips to help you with falling asleep and with optimising the quality of your sleep.
1/ Set an alarm to go to bed
The alarm isn’t just to wake you up, it can also help you go to sleep: set an alarm for the time to go to bed, and avoid staying up binge watching GirlBoss into the small hours…. You’ve just gained yourself an hour of sleep!
2/ Wear socks
Unless you are suffocating in a warm attic room, it seems that certain people find it easier to sleep if they are wearing socks. Cold extremities can easily put the brakes on sleep. Straight to the sock drawer with you!
3/ Don’t hit the snooze button
For those of you who have started programming the alarm a little earlier than necessary just so you can snooze on a little longer, you’ve probably developed the habit of snoozing multiple times over! It’s a bad habit, as well as an annoying one: the sleep you ‘gain’ by snoozing is very poor quality sleep. Resist the temptation and try to get up on the first alarm.
4/ Don’t drink alchohol before going to bed
If alcohol is reputed for helping people fall asleep, that doesn’t mean that it leads to good quality sleep. On the contrary, too much alcohol only serves to wake you up during the night, probably more than once, leading overall to a disturbed night and less restful sleep.
5/ Keep your bedroom in total darkness
Even with your eyes closed, the slightest glimmer of light can disturb your sleep: put your phone face down or put a t-shirt over it, and avoid keeping devices on standby in your room. If your room is too bright, try using a sleep mask.
6/ Redecorate your room with gentle colours
Gentle, sober colours in themselves can create a relaxing atmosphere that facilitates falling asleep. Redecorate your room, avoiding bright colours. Try also to eliminate clutter. A clear, calm area will facilitate a clear, calm mind!
7/ Only use your bed for sleep (or sex)
By associating different parts of your home with particular activities, you can help your brain to more easily make the links. Therefore, ensure it only associates your bed with sleep or other nocturnal activities!