Sleep isn't just a break from our daily routines; it's a fundamental component of our overall well-being.Studies have consistently shown that quality sleep can improve everything from cognitive function to physical health.
Quality sleep does more than just refresh your mind; it's pivotal for heart health, weight management, and reducing the risk of chronic diseases. Adequate sleep has been linked to improved memory, creativity, and even a longer lifespan.
Furthermore, our mental health is intricately tied to our sleep patterns. Poor sleep can exacerbate stress, anxiety, and depression, while a good night's rest can act as a natural remedy for these mental health struggles. During sleep, our brain processes emotions and stress, making this rest essential for emotional resilience and psychological balance.
So what can you do to get prime sleep and unlock the door to a healthier, more vibrant life?
Set Aside Some Quiet Time
Another important step to getting a good night’s rest is creating a bedtime routine that incorporates a few relaxing activities that help you unwind in the 30-60 minutes before bed. Not only can this help ease your mind, but eventually your routine becomes a cue to your body that it’s time for sleep. Find what feels good to you, whether that’s reading, listening to music, or something else. Consider adding one of these activities to your routine:
- Keep a Journal by Your Bedside. Turn on a soft light and write a few sentences about how your day went or use a simple journal prompt to get your thoughts flowing. Once it’s on paper, you know you won’t need to think about it anymore.
- Utilize Aromatherapy. Certain essential oils like Lavender, Chamomile, and Bergamot have been found to have calming properties and may be a beneficial addition to your sleep routine. Essential oils can be dispersed in the air using a diffuser, or you can purchase diluted forms to spray directly on your pillow. If you enjoy the scent, give it a try!
- Try Bedtime Yoga. Yoga doesn’t always take the form of an intense workout. Practicing a few minutes of gentle yoga poses can relieve muscle tension and quiet your mind after a stressful day, especially when you incorporate deep, mindful breathing. If you’re new to yoga, we like this 7-minute routine from Yoga with Adriene.
Get Up If You Need To
If you can’t fall asleep after 15 minutes, it’s advised to get out of bed to distract yourself with another activity. You want your bed to be associated with sleep, not worrying or wakefulness.
You may feel tempted to reach for your phone, but it’s best to avoid the blue light emitted from its screen that can prolong your sleeplessness. Instead go to dimly lit room and find something relaxing to do like flipping through a magazine, writing in your journal, or drawing. Avoid activities that are too mentally demanding. Once you start feel sleepy again, you’re ready to return to bed.
Find Healthy Ways to Cope with Stress
Finding stress relief during the day will make you less likely to carry your stressors with you to bed. Anything that helps you relax can be good, but these activities are especially beneficial for sleep:
- Learn How to Meditate. Meditation is a wonderful tool for reducing anxiety and giving your thinking mind a break. Explore different types of meditation such as guided imagery and progressive muscle relaxation. If you’re a beginner, start off easy with short, guided meditations.
- Exercise. Walking around your neighborhood, doing push-ups in the living room, or swimming laps at the community pool, however you like to exercise, it can improve the quality of your sleep and help you release worry and tension.
- Get Creative. Creative hobbies like painting, drawing, and crafting allow you to turn worries into art.
Looking for more? Check out the resources below: