Sleep is one of the most important processes our bodies go through, but it’s often incredibly neglected. When we’ve got a lot on our plates, it’s easy to try to carve out a little more time in the day by sacrificing a few hours of sleep. But we aren’t designed to do this.
This often leads to cumulative sleep deprivation, which can have negative effects on your physical and mental health. We need to sleep to heal, recover, and process everything we go through in the day. So, here are some tips to help you prioritize your sleep.
Winding Down
A common reason people struggle to fall asleep, even when they’re in bed, is that they try to go straight from their busy waking routine to sleep. Our minds need time to wind down and relax. So, create a bedtime routine that encourages sleep.
Avoid bright screens at least an hour before bed, either switching to a red-light screen or, even better, doing something else like reading or listening to music. Try helping your body relax with candles or bedtime tea, which can make you feel less stressed and help you drift off more naturally.
Go to Sleep at the Same Time
One of the best things you can do for your sleep schedule is to establish one in the first place. Our bodies get used to set routines, and if you’re always going to bed and getting up at different times, it makes it harder for you actually to fall asleep when you want to.
Instead, set a bedtime and try to stick to it. You should also try to open your blinds and let in some natural light when you wake up, as this will further help your circadian rhythm.
Coping With Bedtime Pain
If you deal with chronic pain, you might find that it makes it harder to go to sleep. This, in turn, makes you more tired, which can make your pain even worse.
Look for ways to reduce your pain. Most pain relief is sedating anyway, so think about when you take your pain relief in the day. It could be more effective in the evening, as it will also help you get some rest without making you drowsy during the day.
Baths and hot water bottles can also relieve pain and cramping, helping you drift off more easily.
Controlling Light and Temperature
Ideally, people need to sleep in a cool, dark room. Use a fan or an air conditioner to keep your room at a comfortable temperature. It should be slightly cooler than it is in the daytime.
But what about light? Blackout curtains can be great, especially if there are street lamps near your home. If you do struggle with making sure your room is dark enough, a sleep mask might be a better option, as it blocks out light and makes it much easier to switch off and go to sleep.
Follow!