Establish a good sleep routine for the last stretch of this year.
The big sleep secret.
Sleeping habits differ about as much as eating habits do, and as with eating habits, different doesn’t have to mean wrong.
Sleep is an essential part of survival (and thriving) for human beings, but it means something different to all of us. Some people may consider a five-hour sleep session coupled with a 5 AM wakeup time more than sufficient for a good day. While other genetically need more sleep (7-9 hours at least).
Sleep habits also change as you age, with babies and small children needing significantly more sleep than adults. (Sleep needs may increase again during puberty, to compensate for the extreme growth and mental development teenagers go through.)
Insomnia and sleeplessness.
Regardless of our sleep habits and routines, it is estimated that a third of all adults suffer from some form of insomnia, or regularly exhibit symptoms of insomnia, including low energy, fatigue, irritability, and slower reflexes.
How to sleep better
Whether you suffer from insomnia or have a loved one who could do with a healthier sleep routine, the good news is that “sleep hygiene” works, and soon you’ll be able to settle into a satisfying snooze.
What is “sleep hygiene” and does it involve a shower?
“Sleep hygiene” is the term coined for a great bedtime routine that allows you to get the best sleep possible. (So, it may very well involve a shower…)
To establish a healthy and sustainable sleep routine, you have to look at your lifestyle and what your own sleep needs are.
If you are someone who needs more sleep, you’ll have to work at getting those much-needed extra hours. If you can function on less sleep, its imperative that you ensure those hours are spent in true, restful and refreshing “deep” sleep.
Once you have set out your desired hours of sleep for each night, lets plan bedtime:
Many people have great success with the 10; 3; 2; 1 rule, as set out by Adam Massaro.
It works as follows:
- 10 hours before bed: No more caffeine
- 3 hours before bed: No more food or drink (water is fine)
- 2 hours before bed: No more work
- 1 hour before bed: No more screentime. (This is tricky because things like e-readers that emit blue light still qualify as screentime, so your bedtime story needs to be an old-fashioned ink and paper book.)
- 0 – The number of times you hit the snooze button tomorrow morning.
Too strict for you?
This rule is by no means the only sensible sleep routine. It just shows that great sleep is something you should be working to throughout the day.
Other things that make a big difference to the quality of your sleep can be:
Limit your alcohol and caffeine intake (especially before bed)
Try to eat your main meal in the middle of the day, and include carbs and dairy in your dinner. (both of these help make you drowsy and are generally easier to digest)
Ensure that you get at least 20 minutes of exercise each day. This can be a lunchtime walk, a swim or even a quick yoga session just to get some blood flowing and regulate your breathing.
Limit screen time before bed. Ideally you shouldn’t sleep with your phone next to you, but if you have to have it near (in case of family emergencies or work) place it face-down on your bedside table, so the light from messages and other notifications wont disturb you. You can also set up your phone in such a way that only certain contacts can call of message after a certain hour at night.
Practice some form of self-care. A relaxing bath or shower, and a comfy set of PJs go a long way towards ensuring you sleep well. If you don’t feel like bathing, you can simply wash your face and change your clothes. Do whatever makes you feel pampered and cared for.
Practice climate control. Nothing ruins a good night’s sleep as much as being too hot or too cold. Know yourself and check the weather so that you can dress yourself and your bed appropriately. Invest in good bedlinen and try to stick to natural fibres that limit overheating or sweating.
Read further about the importance of a sleep routine.
Possible cross references: Spa-afy your bathroom, Bedroom seating, Smart lighting etc – I touched on sleep hygiene in all of these WFs.
Also Read:
How lighting in your room can assist your sleeping.