Experts Share Their Tips on Sleeping Habits
There’s nothing better than waking up feeling refreshed and recharged from a great sleep. Too often though our lifestyles can get in the way of that mattress time. It’s not just being busy or stressed – though those things do play a huge role in how we sleep – it’s also about not having a great routine. We polled a number of sleep experts and culled a comprehensive sleep routine full of sleeping tips for you to try. Remember, each sleeper is an individual, so if something here doesn’t work for you, don’t be afraid to experiment yourself. The key here is finding a method and sticking to it. Remember, good sleep habits have been linked to tons of health benefits, so don’t think of this as a luxury, sleep is a necessity, now let’s build some good habits!
Step 1 – Sleep Starts During the Day
No, this doesn’t mean that you should nap on the job (though there is also evidence to suggest that this isn’t a bad idea), it just means that you should get excited about sleep before it happens. Think of your sleep time as a free spa day, something to look forward to. You can train your body and tire it out after work by going to the gym or being active. All these things can help you stay attuned to what your mind and body are feeling, instead of a night spent in watching netflix and feeling anxious about bed time.
Step 2 – An Hour Before Bed Have a Snack
While eating a large meal before bed can lead to bad sleeping habits and problems like acid reflux or asthma, it’s ok to have a little snack — in fact it could aid in the sleep process.
“The potassium in bananas has been shown to aid sleep, so they’re a great late-night nibble,” says sleep consultant Maryanne Taylor.
A few Walnuts could also be a good option, as they contain their own source of the sleep hormone melatonin, which may help you fall asleep faster. As with anything, moderation is the key to happiness.
Step 3 – 45 Minutes Before Bedtime
This is going to be the hard one for most of you: put away your tablets and phones. The blue light from phones is a proven enemy of sleep. Stopping your texting is a great way to stop that blue light and signal your body that it’s time to gear down. Not to mention that the mental strain of answering one more email could be hampering your sleep time.
Step 4 – 15 minutes Before Bed: Read a Book
Studies have shown that reading a book for as little as fifteen minutes can help start the process of sleep. Not a huge fan of book reading? That’s ok, there are plenty of other options.
“If you’re not a big reader, audiobooks are a brilliant alternative,” says Lisa Artis from The Sleep Council.
Doing these four little steps can make a huge difference in the way in which you sleep. This sort of thing may seem dumb or small, but it’s those small steps that can build up to create a more holistic and healthier life plan. So give it a try, you have nothing to lose and everything to gain.