4 Steps to Improve Your Sleep
Sleep — how to get some.
Who hasn’t had a tricky relationship with sleep at some point in their lives? That feeling of waking up in the morning, leaping out of bed after having had a good eight hours, rested and rejuvenated, is probably a feeling most can only dream of (or not).
I’m one of those people. I’m not sure why or how I started grappling with sleep but it got progressively worse until I couldn’t ignore it. I’m not one for doctors, so instead, I popped on my specs and did some serious research. I read every book on sleep I could find. I devoured online articles and studies. I attended expert-led talks on sleep and tried everything from lavender sprays to TCM tinctures, meditation to inversion therapy.
I am by no means an expert on sleep but after years of slumber struggles, a whole lot of research, and a good deal of trial and error, I think I’ve finally found the solution(s) that work for me.
I know I’m not alone; insufficient sleep is a serious global public health issue, so here are a few simple things to try the next time you’re in a sleep rut:
Get up early
You may not feel like getting up early if you’ve had an awful nights sleep. In fact, it’s the last thing you want to do. Why is it that you could lay awake all night, tossing and turning, and then when your alarm goes off suddenly your bed is unbelievably comfortable; your duvet like a warm embrace and your pillows whisper sweet nothings into your ear. If you need to get your sleep cycle back on track, don’t be tempted to hit snooze. You’ll only make things worse. Instead, get up early and get out into the fresh air (see my next point). The early rise and longer day should help you to feel genuinely sleepy when it’s time to go to bed again.
Get outside
This one works wonders. If you can, try to get as much fresh air as possible throughout the day. If you’re working from home, set up a work station on your balcony or in the garden, go for a few long walks, or take your daily exercise outside. The more time you spend outdoors in the fresh air the better. You won’t be able to keep your eyes open come bedtime.
Have a caffeine-free day
The first thing many people reach for after a miserable nights sleep is coffee. I don’t need to tell you that caffeine can have a disruptive effect on sleep. Some people can guzzle coffee throughout the day and sleep soundly at night, but if you struggle with sleep, chances are that caffeine is adding fuel to the fire. Particularly if you’re an anxious sleeper. If you’re struggling to get some shut-eye at night, try cutting it out for a day or two (altogether if it’s really bad). Your metabolism should naturally burn off the last of the caffeine in your system and you’ll find that you have a better nights rest after a coffee-free day.
Read until you can’t keep your eyes open
I have my mother to thank for this tip. If you don’t already read before going to bed, change that immediately. Getting lost in a good book before you switch off the light helps you to unwind and take your mind off the days’ worries. When your sleep cycle is all over the place you may find yourself wide awake when you should be falling asleep. This is usually when negative and anxious thoughts creep into your head, and before you know it, it’s 4 am and you’re wide awake. Allow yourself to be completely absorbed in the book and only put it down when you can no longer keep your eyes open. Don’t look at the time, don’t worry if it’s midnight and you’re still reading, if you read for three hours then so be it. At least you’ll lull yourself into a peaceful sleep. Someone once told me that it’s better to have four hours of deep, restful and uninterrupted sleep than seven hours of fitful tossing and turning.
Oh, and be mindful of what you read. Choose a light, cheerful, easy-going genre, something you can get lost in. Personally, I always go for travel and adventure (anything by Bill Bryson works a treat).
I now factor each of these tips into my daily life, without fail. I still have bad nights every now and then, of course, but at least I now know how to stop it turning into a bad week.
As I said, I’m not qualified, just sharing my experience in the hope that it helps others too.
Sleep tight!
