Having a good night’s sleep is important and is an essential part of self care, but how can we make every night’s sleep great and feel well rested every morning?
Same time everyday
Since our bodies follows a circadian rhythm, which is a natural cycle that directs sleep patterns during a 24 hour period, it prefers regularity. Being inconsistent with our sleep patterns causes the circadian rhythm to become unbalanced, resulting in insomnia as we may not feel sleepy at all during the night.
Have an early night
When we are asleep, our body goes through phases of restoration and repair. To have slept well, we need to go through all the phases and having an early night will ensure enough time for our body to get through them.
Breakfast does affect our circadian rhythm which is why it is the most important meal of the day. Having it within 30 minutes to an hour after getting up is a signal to our body about our sleep patterns.
Limit caffeine to the morning
Caffeine is a stimulant that will enhance our focus and energy but takes very long hours to wear off. By consuming it in the afternoon or evening, it’s effect would not be completely wear off by bedtime, which will affect our sleep.
Drink plenty of water
How hydrated we are when we go to bed does affect the quality and quantity of sleep. Going to bed even mildly dehydrated can disrupt our sleep, making us get up during the night.
Getting good quality and the right quantity of sleep is important but do not be so hard up on it. Constantly measuring whether we are sleeping well will only make us more anxious which ruins the initial goal to sleep well.
Create an electronic sundown
Electronics emits blue light that prevents the release of melatonin, which signals to our body that it is time for sleep. Withdrawing from technology an hour before bed allows a proper release of melatonin, keeping our circadian clocks right on time.
Create a sanctuary
Our bedroom should be like a sanctuary, where we feel most comfortable and calm. Ideally, the room should be dark, quiet or soothing and cool.
Exercise is known to be important for a healthy lifestyle and one reason is better sleep. Physical movement promotes sleepiness and enables melatonin to work more effectively.
There will always be a never ending list of things to do and to think about. Let go of all of them for the night. Stop dwelling on what has happened today or worry about tomorrow’s happenings.
So those are some ways on how we can not only get a good night’s sleep but also create a healthier lifestyle full of self love and self care.