We all know the importance of a good night’s sleep for our physical and mental well-being. Yet, in our fast-paced lives, achieving quality sleep can sometimes feel like an elusive dream. If you find yourself tossing and turning, staring at the ceiling, or waking up groggy, fret not. Guided by AKP founder Sze Jin, in this blog post, we’ll explore some practical tips to help you achieve the restful and rejuvenating sleep you deserve.
A Guide to Sleep Hygiene
1. Get Out of Bed
If you notice yourself having troubles falling asleep and have been tossing and turning for quite some time, get out of bed. The idea is to break the cycle of frustration and anxiety associated with lying in bed awake. Leaving your bedroom and bed helps to shift your focus away from the frustration with not sleeping. It’s essential to wait until you genuinely feel tired before you return to bed to avoid reinforcing the negative association between your bed and wakefulness.
2. Optimise your Sleep Environment
Create a sleep-friendly atmosphere by keeping your bedroom cool, dark, and quiet. Invest in comfortable bedding and a quality mattress to support a restful night. Consider using blackout curtains to eliminate outside light and white noise machines to drown out any disruptive sounds. Ensure the temperature of your room is ideal for yourself. We tend to sleep better in colder environments, if needed, switch on the air-conditioning and use a blanket. If you want to be environmentally friendly, you can set a timer for the air-conditioning to turn off in the middle of the night, and turn on the fan after the environment is cooler.
3. Create a Relaxing Bedtime Routine
Establishing a calming pre-sleep routine signals to your body that it’s time to wind down. Consider activities like reading a book, taking a warm bath, or practising gentle stretching exercises. Avoid stimulating activities, like checking emails or engaging in intense workouts, at least an hour before bedtime.
4. Limit Screen Time Before Bed
Another reason to avoid checking emails or using your phone before bed is due to the blue light that is emitted by screens. It can interfere with the production of the sleep hormone melatonin, which means it may take your body and mind longer to wind down. Aim to turn off electronic devices such as smartphones and computers at least 30 minutes before bedtime.
5. Bed is only for sleep and sex
If you really want to use your phone, check emails, or read a book, do it away from your bed. You want your body to associate sleep with your bed and not work or being awake.
These are simple sleep hygiene tips for a better night’s sleep. Achieving a better night’s sleep involves adopting healthy sleep habits and making small adjustments to your lifestyle. By creating a conducive sleep environment, establishing a routine, and taking care of your physical and mental well-being, you can pave the way for restful nights and more energised days. Sweet dreams!
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