Poor sleep quality or not enough sleep can impact how we feel and look and prevent us from performing at our utmost potential.
Lack of sleep and/or poor sleep quality can cause cravings as we try to find a remedy for the fatigue we are feeling, and studies have shown that not enough sleep can cause weight gain.
How we prepare ourselves for sleep by establishing healthy routines before sleep and the environment we create can have an immense impact on our sleep.
This is called sleep hygiene and here are a list of tips that will get you sleeping:
2. Use UVEX blue light blocking glasses. These yellow glasses block most of the blue lights if you are watching TV or if you are on a screen later at night. Avoid using screens 1 hour before bed
3. Incorporate relaxing activities before bed, such as a bath, reading, journaling, counting your blessings, deep breathing, meditation.
4. Exposing yourself to light first thing in the morning and throughout the day helps the circadian rhythm, which is the system largely responsible for regulation of the balance of sleep and wakefulness. Getting adequate amounts of light in the morning and during the day followed by darkness in the evening encourages this rhythm to make you feel awake during the day and tired at night.
5. Aim to go to sleep at the same time every night and get up at the same time every morning.
6. Your bed should only be used for sleep and sex. Avoid watching TV or working in your bed.
7. If you still aren’t asleep after 20 minutes, get out of bed and do something relaxing until you feel sleepy.
8. Avoid caffeinated products after 12-2pm dependent on how sensitive you are.
9. Alcohol can help you fall asleep but can cause you to wake up in the middle of the night, so avoid having too much.
10. Avoid looking at emails just before bed or watch anything that can be upsetting or cause stress.
11. Create a sanctuary that is your sacred space and eliminate any noise or lights that can disturb you. Especially, lights from a screen or a street light. Use earplugs, a fan or white noise to block out noise and block out curtains or dark fabric to block out light or cover items that emit light in the room.
11. Keep the room cool as it has been shown that a cooler core body temperature, and specifically a cooler brain temperature, increases melatonin production and results in a better night’s sleep.
12. Get an alarm clock and charge your phone in a different room and remove any gaming consoles or other technology. The light emitting from these types of devices can mimic sunlight in our brain, causing the circadian rhythm to become confused. Additionally, games and social media can be too stimulating, which will interfere with falling asleep.