Sleep isn’t just that thing you do to kill time before breakfast; it’s absolutely fundamental to your wellness. Aside from helping to prevent a number of health concerns, a good night’s sleep can have a positive impact on your work life, relationships and overall sense of wellbeing. So, how do you optimise your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long?
1. Sleep on schedule: Your body has a natural sleep-wake cycle, known as your circadian rhythm and getting in sync with this is one of the most important strategies for achieving good sleep. Going to bed and getting up at the same time each day enables you to get in sync, and will help you to feel more refreshed and energised. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep before you ruin your routine.
2. Maximise your melatonin: Melatonin is a hormone that occurs naturally in your body that helps to regulate your sleep-wake cycle. As your production of melatonin is controlled by exposure to light, getting a little creative with lighting can help you to stay awake and alert, or become sleepy when it’s bedtime. During the day, try to spend work breaks and afternoon activities outside in the daylight and let as much light into your home/office as you can. To help you sleep, turn off the TV and computer an hour before you go to bed, don’t read using a backlit device (like an IPad) and make sure the room is as dark as possible when it’s time to sleep.
3. Create a relaxing routine: Making a consistent effort to relax and unwind before bed helps you to sleep easier and more deeply, as it sends a signal to your brain that it’s time to wind down. Relaxing bedtime rituals include reading a book or magazine by a soft light, taking a warm bath, listening to soft music or audio books, stretching, and making simple preparations for the next day, such as preparing your lunch or choosing your outfit.
4. Pay attention to diet and exercise: Diet and exercise form the foundation of all wellness, so it’s not surprising to see that they have an impact on sleep. In terms of what you put into your body, avoid big meals, alcohol, caffeine and drinking too many liquids before bed. When it comes to how you use your body, as little as 20 to 30 minutes of daily activity can help you sleep more soundly, even if it’s just going for a walk or doing the housework.
5. Get stress in check: If you can’t get to sleep or wake up in the middle of the night, stress, worry or anger from your day is probably involved. Take note of what seems to be the recurring theme when you wake up or can’t get to sleep, as this will help you to fix the problem during the day. Try to evaluate your worries, and replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime.
6. Get back to sleep: If you really cannot get back to sleep, stressing over the fact isn’t going to help. Try to remain in bed in a relaxed position, and this will get you out of your head and focusing on something else; the feelings and sensations in your body. Relaxation techniques such as visualization, deep breathing, or meditation can help, as can quiet, non-stimulating activities like reading a book.
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