1 – A Nurturing Sleep Routine: You’ve heard this before but have you actually tried it? Most of us slump in front of the TV and then drag ourselves to bed. It may feel good at first but it can affect the quality of sleep.
Instead create a modest but relaxing sleep routine. Make it nurturing – a shower or bath, a good relaxing read, a crossword or sodoku puzzle (from a book or newspaper – not your phone). Experiment to see what works. You will likely find that it is much more nurturing than watching TV or surfing the web.
As your routine become more ingrained with time, you will find it to be effective and enjoyable. Have fun creating this.
2 – Nix the Blue Light: This is a tough one for people nowadays but there is so much research on blue light and how it negatively affects our sleep that it’s hard to ignore. So what to do instead? Put your phone on dim light setting at least an hour before bed and turn or notifications if you can. Set it as far from you as possible.
Keep your room as dark. Any light that hits the pineal gland in our eyes can keep us awake. The pineal gland secretes melatonin which helps us sleep. Light can make it secrete less melatonin.
You man also want to have your melatonin levels checked. If they levels are low, talk to your doctor about taking an organic melatonin supplement to help you fall asleep and stay asleep.
3 – Keep work and bills out of your bedroom: There is plenty of time to worry about work and bills during the day. Having these in our room affects us more than you may think. Make your room a refuge from the stressful things and you will likely sleep better and be more refreshed when you wake up. Addressing responsibilities well rested will help you to be more proactive and effective.
If this feels like too much work, pick just one idea and implement it this week. Add another in a couple of weeks and before you know it, you will be sleeping better.