5 Tips for Better Sleep
Ever wonder how you can sleep better?
Sleep is an important part of self-care, it affects your mood, your body, and your brain function.
Sometimes it can be stressful thinking about where to start when hoping to get a better sleep. So here is a helpful guide to get started with some easy tips you can start today.
Tip 1: Set aside two hours before bed to relax
It can be challenging to fall asleep when you are doing homework or working right until bedtime. It is important to set all of your work aside for a bit before bed (I recommend at least two hours if you can). It is helpful to signal to our bodies that we are beginning to wind down, to let our minds stop thinking about work tasks, to transition to “sleep mode”. It can be hard at first to stop thinking about work or being productive, and that’s okay. Just remind yourself that you’re doing your best and then go back to relaxing, even if you have to do that multiple times. It does take a while to get used to relaxing, it’s normal.
Tip 2: Listen to relaxing music, an audiobook, or use blue light glasses if looking at screens
Relaxing music is surprisingly so helpful for you know… relaxing. It can help calm the body and signal to your brain that you should release tension. Another option is to listen to an audiobook to help distract yourself from your busy day.
Tip 3: Put on a calming diffuser scent or light a candle while you relax
Calming scents like rosemary, lavender, & jasmine can help you feel relaxed. During the unwinding process it can be helpful to signal to each of your senses (what you see, hear, touch, smell, & taste). For this step you want to indicate to your “smelling” sense that you’re relaxing. Just be careful if you use a candle and put it out before you fall asleep.
Tip 4: Drink some calming tea (caffeine free) before you brush your teeth
Calming tea like chamomile and lavender can also be helpful in telling your body, it’s time to rest. The warm tea travels through your body and can help signal to your brain that you can release tension and go into a state of relaxation.
Tip 5: Have a warm shower or bath
Having a warm and relaxing shower or bath can help signal to your body and mind that that you’re releasing any tensions and worries of the day. Cooling down after getting out of the water can also be soothing.
Bonus Tip: You might still be wondering: but what do I do to relax for two hours?
Here are some ideas: You could read a book, listen to an audio book, put on a diffuser, light a candle, drink some tea (caffeine free of course), watch tv or a movie*, go for a walk, have a shower or bath, try meditation or a free meditation app, give your partner a massage, do some light stretching, listen to relaxing music, brush your teeth, put on pyjamas, draw or paint expectation free, try a new hobby, try making a new recipe for the next day, or anything else you can think of that feels relaxing.
*It is recommended to limit looking at screens before bed. To mitigate this you could set your phone to “nighttime mode” or try blue-light glasses to filter the harsh lights.