Tips For Improved Sleep
Every night, people around the world turn off their lights and lie awake, battling to fall asleep until the early hours of the morning. I used to be one of those people, and occasionally I find myself, once again, anxiously researching the minimum hours of shut-eye needed to function the next day. Over the years, however, I’ve found some tried and tested tips that have helped even my stubborn brain warmly accept the comforting darkness of sleep. Here are a few tips that have helped me conquer my insomnia.
Use a Blue Light Filter
Blue light from our phones and laptop screens is one of the biggest barriers to sleep in the digital age. It’s so tempting to look at your phone, spend hours chatting with strangers on dating sites, or watching Netflix before finally turning out the lights. Although this isn’t recommended, sometimes being at a screen just can’t be helped. Work runs late, deadlines loom, and being tucked into bed with a book just isn’t optional. For these instances, find the blue light filter in your device’s settings and turn it on to minimise the rousing effects of screen time.
Download An Audio Book
If you don’t have someone willing to read to you every night – there is plenty of material available. Listening to someone read is more relaxing than reading yourself, as you’re not skimming over the text in a hurried manner, but rather waiting as the narrator progresses through their dramatization of the narrative.
The narrator contemplates each phrase and weighs each word accordingly. While podcasts (as much as I love them) may be incredibly interesting or entertaining, dialogue is far less soothing than one reader moving through a long narrative.
Stick To A Sleeping Schedule
While being precise is definitely how you should start, a sleeping schedule is not something that needs to be stuck to with religious fervour. Rather, be gentle with it – not stressing if you go a little past your pre-determined bedtime. Stressing about sleeping is the most counterproductive activity you could take part in.
To begin, set an alarm on your phone for the time you want to turn the lights out, as well as a timer half an hour before, and use those thirty minutes to move through your night-time routine. Mine includes finishing the best Grand Rush games, washing my face, brushing my teeth, putting on a podcast, and folding the clothes I’ve worn that day. I also light candles in the evening and turn the lights off as soon as the first alarm sounds.
Giving yourself a determined period of self-care every evening is an excellent first step toward regaining the coveted full nights’ sleep. Remember that the amount of sleep you need changes with age as well as from person to person. Also, remember that simply lying still in the dark is brilliant rest for the mind and body. If all else fails, however, nothing works as well as my mother’s advice of getting up, making tea, and watching the plants. Goodnight!