Self-Care: Improve your sleep

A good night's sleep is all you need to conquer the world...

One of the best things that you can do for yourself is to give your sleep the respect it deserves. If you have a good night's sleep, you will be far more alert, present and active during the day. Your mood will be better and who doesn't want that?

Simple daily habits are all you need to make sure you have good sleep hygiene.

Here are some ways to make sure you are getting enough sleep at night:

ᴿᴹ Routine

Aim to wake up and go to sleep around the same time each day, even on the days that you're off. This will help your body into a regular rhythm.

ᴿᴹ Sleep ritual

Create a night time routine where your body recognises the queues for sleep. Do something relaxing as you wind down for the night; it could be simple stretches, mindfulness, breath work, etc.. As you maintain the routine, your body and mind will associate this activity with sleep. You will find it easier to fall asleep.

ᴿᴹ Stop scrolling

Whether you're scrolling through TikTok videos or checking your emails, your phone and any other electronic devices nearby are harming your sleep. The light, albeit small, confuses your brain and it thinks it has to be alert. Stop using any electronic devices for at least an hour before you sleep.

ᴿᴹ Avoid caffeine and nicotine

At least for 4-6 hours before you sleep, avoid consuming any caffeine or nicotine. These act as stimulants and interfere with your ability to fall asleep.

ᴿᴹ Avoid alcohol

Whilst some believe that alcohol is a relaxing, it should not be consumed 4-6 hours before you sleep as it can interrupt the quality of your sleep.

ᴿᴹ Journalling

If stress is affecting your sleep, do some journalling. Get your thoughts onto paper and let your worries flow out freely from your pen. This may not resolve any issues you have going on but it can give you a chance to reflect and see things as not so stressful.

ᴿᴹ Regular exercise

Getting regular exercise can be beneficial in getting better quality sleep. Just avoid working out too late in the day as that can keep you feeling alert at the time you want to go to sleep.

ᴿᴹ Environment

Create the right, relaxing environment you need to fall asleep. Close the curtains, put on some relaxing music and get the temperature to your liking.

ᴿᴹ Stop clock-watching

If you find yourself struggling to sleep, you may reach for your phone to check the time. Checking the time will automatically make you calculate the amount of time left to get a decent amount of sleep. This calculation is too stimulating for your night time brain and you will struggle with sleep.