In this blog I will share my 10 top tips to sleep better so you can feel less stressed. This is an edit of a previous blog about the connection between sleep and weight. This shows how sleep can impact on more than one aspect of life. But stress and weight are only two aspects lack of sleep effects. Lack of sleep can contribute to issues like depression, anxiety, diabetes, heart disease and many more. Having a long-term sleep issue is also said to take 10 years off your life.
I am sure I do need to point out the link between stress and lack of sleep. They feed each other in a way that can make life difficult. If you haven’t had enough sleep you know how that feels. You are cranky, cannot concentrate and your memory feels foggy. This might mean that you don’t have the best of days. Your stress levels then increase, you cannot sleep and the cycle continues.
If you are ready to break this cycle you need these ….
10 top tips to sleep better so you can feel less stressed.
Switch off all tech, including the TV at least one hour before bed. The light from the screens prevents your body creating melatonin, the sleep hormone. Even if you do drop off with your phone in your hand the quality of your sleep will be poor.
If you must nap, limit it to 30 minutes before 2pm. Napping disrupts your sleep pattern and reduces your ability to sleep at night. If your energy slumps try fresh air or a walk to pick you up.
Stop Clock Watching
If you wake in the night, stay away from the clock. If you keep saying, ‘I wake up at 3am every day’, that is exactly what will happen.
If you want to sleep well start by making sure your mattress is comfortable and have a cool room with warm bedding. Use pillows to support your limbs, if needed and get your neck in neutral with no more than one pillow.
Save bed for two things only
Your bed is for sleeping and time with your partner! Anything else you do in bed gives your brain the message that bed is for things other than sleeping and love making.
Establish a Routine
Try to go to bed and get up at a similar time each day (even at weekends). Your body will get into a flow with the routine and you will sleep better.
Watch Out for Caffeine
Have your last caffeinated drink no later than 1pm so the caffeine can leave your body before you need to sleep. Watch out for caffeine hidden in things such as chocolate and painkillers.
Exercise at the Right Time
Exercise is great for sleep as it helps to tire out your body. Do not exercise too close to bedtime as this can disrupt your sleep and make you too awake to nod off.
Watch What You Eat and Drink
Do not eat too late in the evening and avoid late evening heavy meals. If your digestive system is working hard it will disrupt your ability to sleep.
Get into the Light at the Right Times
Exposing yourself to daylight early on in the day helps your brain realise that it is morning and time to be awake. In a similar way, getting into the dark helps your brain know it is night and time to sleep.
I hope you have found my 10 Top Tips to Sleep Better so You Can Feel Less Stressed, useful. As with any habit change, don’t try to change everything at once. Choose one or two things to work on first and then introduce the others one-by-one.
If you are struggling to get enough sleep, feeling stressed or would like to make a change in any other aspect of your life, please get in touch.