Sleep well? Let’s figure this out!
Thisis a contributed post. With affiliate links and not written by Ariel .
When was the last time you had a really good night’s sleep? It’s ironic, whether you are expecting a baby, or you are just too busy in life, the act of sleeping like a baby is something that can completely evade you.
It begs the question, what are we doing wrong when it comes to sleeping right? But let’s try and answer the question, not only this, but how can you sleep properly, and with some style, so that you can get the night sleep you deserve?
The Electronic Elephant In The Room
You might have heard about the fact that electronic devices, from your TV to your mobile phone, will greatly impact your sleep quality. If you struggle to get a few hours anyway, you really need to be thinking about getting the quality of sleep right, not necessarily the quantity.
And even if you are on the other end of the spectrum, you get a full night’s sleep, but you still wake up feeling sluggish, is this because you have got yourself into a nighttime routine of scrolling through your phone?
There are many issues that need to be raised relating to the impact of your mobile phone on your sleep, but the big one is the blue light. Blue light from your mobile device, or any device, reduces the amount of the sleep hormone melatonin.
This directly impacts your ability to have quality, restorative sleep. It can stop you going into deep sleep, and while your mobile device is very handy, especially if you install a sleep cycle app, it’s worth minimising the amount you use your mobile phone before bedtime. Say to yourself, an hour before you get into bed, you will put your phone away.
And for those people who are glued to their phone because they need to answer that all-important email, there are blue light filters available, but, this could answer the question as to why you’re not feeling refreshed when you wake up in the morning.
Sleep well? Fix Your Brain To Fix Your Sleep
If you have such a busy life, you may think that you can go to sleep right away, but by overloading yourself with stress, this is all going to negatively impact your ability to relax. Sleep well?
If you are one of those people who can’t get to sleep right away, because there are so many thoughts whirring through your head, have you tried any methods to get rid of these racing thoughts? The first thing you should do, especially if you have a stressful job, all you have a list of things to do tomorrow, is to do what is called a brain dump.
Get yourself a notepad, and make a list of everything that needs to be done tomorrow, no matter how trivial. That way, it will stop you thinking about all of these little things, and possibly worrying if you forget about something.
Sleep is a wonderful thing if we do it right, but in order to get into a good quality sleep state, we need to ensure that our mind is as clear as possible. It can take a lot of practice to get right, but by doing a brain dump, it can get to the point where you will make this a habit, and you can leave your worries until the morning.
If you are still struggling with this, it’s time to go to the next level, and directly work on the physiological level. By hacking your own stress, you will directly improve your quality of sleep. There are many ways to do this, but the old-fashioned methods are always the best. Sleep well? Yes it can indeed happen.
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Whether you view meditation as something a little bit too strange, it is actually very good at lowering your blood pressure, calming you down, and helping your mind achieve clarity. However, achieving this can take a long time, so instead, to begin with, just focus on your breathing.
Getting into that calm state of mind is going to benefit you, even if you set aside 5 minutes before you go to sleep. There are so many breathing techniques out there, from the 4-7-8 method to box breathing, you’ve got a lot to choose from.
And if you have an interest in medication, but you can’t get into that mindset, a meditation machine might do the trick. In essence, this mimics the same brain waves that occur during the practice of meditation. You might notice that you’ll fall asleep, and have the best night sleep you’ve had in years.
Want to sleep well? Styling Your Bedroom
If you don’t have a bedroom that eases you into relaxation, then it’s hardly a surprise that you can’t sleep. Clutter, in a physical sense, can result in clutter in your mind. So, by taking your opportunity to rid your bedroom of anything distracting, you will give yourself a head start.
After you have decluttered, you need to think about what your bedroom can do to put you into a relaxing frame of mind quickly. Colour is an important part of this, and you should choose shades that automatically relax you.
Lighter and more neutral colours always work wonders, and if you have a lot of decorations on the wall, put them in another room.
They say that your bedroom should be purely for sleeping, so if you have so many things cluttered around the place, it’s time to turn your bedroom into an area that has the very thing you need to sleep. Your bed also needs looking at.
If you haven’t got a good quality bed, and a mattress to match, this might be part of the reason you cannot sleep. While your sleeping position can be one of the root causes, if you are sleeping in an uncomfortable position to avoid all of the lumps in the mattress, then it’s worth trying to either fix the mattress, or buy a new one entirely.
And if you have an old rickety bed, making sure that it’s supportive enough will help to ensure that it is a well-oiled machine. Most cast iron beds come with a supportive mesh, so the mattress isn’t just supporting your posture, but that feeling of springiness should permeate the bed.
We all have our own opinion of what is comfortable, and this is why your bed and mattress should reflect this.
Why We Need A Bedtime Routine
This is probably the most important aspect when it comes to getting a good night’s sleep. Now, we go home, get into bed, and expect to fall asleep straight away. If you do fall asleep right away, you are one of the lucky ones, but you still need to give yourself the opportunity to wind down.
If you’re expecting a baby yourself, or you have been through the act of trying to get your child to sleep, you should know the importance of a bedtime routine. But as we get older, we feel that we outgrow this. Instead, maybe it’s time to reclaim this?
There are many ways you can implement a nighttime routine. You can do something that relaxes you, whether it’s reading a book, drinking a cup of chamomile tea, or getting in a nice bath. The goal is to do something that’s for you, and you alone.
It’s greatly underestimated in winning the battle against a lack of sleep, a night time routine that puts you in the sleeping frame of mind. And it’s at this point where you can take the opportunity to do some meditation, or progressive relaxation techniques, or just take the chance to lie down, close your eyes, and think about nothing.
This is probably one of the greatest things you can do, especially if you have a very stressful life. And while it’s a major cliché, there is a lot of truth in the act of preparing for bed. The big problem is, now, we feel we don’t have the time.
But a bedtime routine doesn’t have to take hours, and if you are trying to put your body into relaxation mode, reducing the temperature is one of the things that could help you, especially if you take a cold shower a couple of hours before bed, but also, prebiotics have been shown to be effective for people who struggle to sleep.
And, as part of your bedtime routine, make sure you don’t eat anything. In fact, make sure you have your last meal at least 2 hours before going to bed. We tend to overeat, and as such, our bodies aren’t given the time to digest the food, and if you are lying down, this could cause a lot of digestive issues later in life.
Sleep is all about quality, rather than quantity. They say that between 7 and 9 hours is the optimum amount of sleep you should be getting, but if you find that you wake up automatically after a certain amount of time, your sleeping pattern is set, but if you are still tired, it’s time to nail down the quality.
By looking at your bedroom, addressing how you sleep, but also, getting rid of that pesky mobile device, you will end up sleeping with style.
In peace and gratitude,