Apparently today is World Sleep Day (I swear there is a day for everything nowadays), so I’m going to talk about how to get a better nights sleep! When I started working with my personal trainer last year one thing he said I desperately needed to improve was my sleep. I’d always thought my sleep was quite good, I’d go to bed just after mid-night and try to wake up around 7:30 and crack on with my day. It’s only when I started focusing on improving my sleep that I realised how important getting a good nights sleep is for me to be feeling 100% the next day.
So below are a mixture of tips he shared with me and things I worked out for myself that helped me to start getting a better nights sleep:
- Stop drinking caffeine in the afternoon: Drinking caffeine in the afternoon will prevent you entering deep sleep.
- No alcohol: I haven’t drunk that much in the past year but recently I’ve started drinking more again and the one thing I notice it effects more than anything is my sleep.
- Exercise: move your body in some way, shape or form at some point in the day!
- Get 8 hours sleep: therefore set your alarm and work backwards. If you want to wake up at 7am you need to be asleep by 11pm. This means getting into bed at 10:30.
- No screens before bed: put your phone away 30 mins/an hour before you go to bed! This one has made the biggest difference for me, if I use my phone close to bed now my brain still feels SO switched on. Read a book instead, and if you need recommendations, you can find some here.
- Have an evening routine: every evening at around 10pm, I brush my teeth, wash my face, get into bed, light my candles and read my book. I actually really look forward to doing all of this so it makes going to bed earlier something I actually look forward too.
Once I started putting all of these actions in place I started being so much more productive at work, my concentration was much better and my mood improve drastically. I know these are only some of the short term benefits of improving your sleep and there are so many more long term benefits too – but it’s easier to stick to things when you notice the impact of them straight away! If my sleeping pattern/routine goes awry now I notice it’s effects straight away.
If you’re wanting to read more about the impact of sleep on your long and short term health I’ve heard great things about the book ‘Why We Sleep’ by Matthew Walker.
Do you have any tips for getting a better nights sleep? If you really focus on getting a good nights sleep how do you feel it has benefited you?
Thanks for reading, Chloe x