A Guide to Better Sleep

This World Sleep Day, take the time to create your perfect sleep environment with these handy tips for a dreamy bedtime routine. Think of your bedroom as your sleep oasis — stress and distraction-free. 
A writer, content producer, and meditation guide with a passion for exploring the intersection between technology, health, and wellness.
A writer, content producer, and meditation guide with a passion for exploring the intersection between technology, health, and wellness.

During times of uncertainty and stress, it’s common to have trouble with your sleep. You might struggle to fall asleep, stay asleep or wake feeling tired. The lack of sleep, or lack of good quality sleep can lead to all sorts of health and wellbeing issues including poor concentration, low moods and brain fog. 

Say no to caffeine after lunchtime

Part of the winding down process at night actually begins during the day. That includes limiting all forms of caffeine or other stimulating food and drink after lunch. This gives your body time to wind down as you head for sleep. Try a relaxing herbal tea as an alternative for a few days and see if it makes a difference! 

Less screen time

Try putting your laptop and your phone away a little earlier. Not only does the light from the screen prevent your body from knowing it’s nighttime, the stimulation you get from work emails, social media or the news keeps your mind active and can cause anxiety and stress right before you’re trying to hit the hay. 

Declutter your space

If your room is a mess, you might find that you struggle to fall asleep. What your eyes see when you walk into a room can influence whether or not you’ll have an easy time falling asleep, so ensuring your space is clean and tidy can really help. A clean space allows for a clean mind and more peaceful sleep.

Keep your lights down low

Once the sun sets, it’s good to calm your nervous system and let your body know it’s time to unwind and get ready for sleep. Rather than switching on a bright overhead light, think about using lamps, a dimmer switch, or candles to create a more relaxing and peaceful space. 

Try a sleep meditation

If you wake consistently at night or suffer from restless sleep patterns, listening to a guided sleep meditation or bedtime story can help calm the mind and relax the body into a deep and restful sleep.  Mindfulness exercises and gentle breathing exercises can also help you unwind and prepare for sleep.

Take a warm shower or bath

Warm water can be incredibly soothing and therapeutic. Taking a warm bath or shower an hour or two before bed has been shown to relax both the body and mind. The heat from the water helps to relax tense, tired muscles, and allows your mind to de-stress. Add a few drops of lavender oil to help lull you into a restful night’s sleep.

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