7 Tips for Quality Sleep

7 Tips for Quality Sleep

7 Tips for Quality Sleep 1920 1080 The Conscious Professional

“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb


Sleep is important. Not only is it fantastic (I love sleep), but it really does impact your resilience throughout the day if your night has been rough.

Many of us have pretty sub-par sleep habits (I know I do). Phones in bed, late night eating, inconsistent bedtimes. These are just a few of mine! The thing is, a great sleep routine can totally transform your productivity, engagement, ability to create and overall resilience. Improving one’s sleep can actually be done quite simply, with just a few changes. Here are a few to experiment with…

1. Move More

The body sleeps best when it is tired. If you are struggling to sleep, it may be because you have not burnt all of the day’s fuel. Upping your activity levels will help you sleep, as your body will crave rest and repair time. This doesn’t necessarily mean that you now need to start running 10km every day to make sure your body is knackered (although, this won’t do you any harm!). Maybe walk some of the way to work, do half an hour of chores in the evening, or add a little yoga to your bedtime routine.

2. Consistency

Whatever your techniques and habits around getting a good night’s sleep are, or end up being, consistency is the key. The body and the mind, although adaptable, do not build up resilience well with a randomly fluctuating routine. Try to go to bed and get up at around the same time every day so that your body learns to function on a finite amount of sleep every night, and so that it learns when to expect and to prepare for rest.

3. Screen Time Management

Focusing on a screen is a great way to keep your brain wide awake! Watching TV or scrolling through your socials immediately before bed will not put your brain in an ideal state for sleep. Try to avoid screens for at least an hour before bed, so that your brain activity can start winding down and preparing you for sleep.

4. Evening Treats

It may seem like a given, but try not to put sugar or caffeine into your system late at night, as they are stimulants and will play a part in stopping you from sleeping. Caffeine avoidance is fairly straightforward; don’t drink tea, coffee, energy drinks or caffeinated soft drinks late in the evening. Sugar can be a little more elusive. Of course, sweets, chocolate and ice cream are blatantly packed with sugar. However, you might also want to avoid fruit, cereal, flavoured yoghurts and pre-made smoothies if you are particularly sugar-sensitive.

5. Big Eating

Digestion uses up a lot of energy. If you are still digesting when you go to bed, your body may not be in a fir state to drift off. Therefore, it is best to avoid large meals or eating late at night. Try and keep your dinner time in the early evenings and keep snacking to a minimum.

6. Pre-Morning Prep

‘Switching the brain off’, so to speak, is often a hurdle to getting off to sleep. How many times has your head hit the pillow with thoughts and concerns still thundering through your brain? To avoid this, it helps to ensure you have as little on your mind as possible. Preparing for what you have coming up in the morning is really helpful for this. Before you go to bed, consider laying out tomorrow’s clothes, pre-preparing breakfast, packing your bag, making a to-do list, doing the washing up or tidying up.

7. A Gentle Voice

There are many great apps out there that offer stories and guided meditations to help adults get off to sleep. These work so well as they pull the mind away from the many darting thoughts bouncing around in your head; effectively helping to focus the mind and close down the various whirring bits of your brain.


By Chris Thomson

 

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