A good night’s sleep is so important and underrated. You would be amazed of how many problems in your life can be repaired with a simple fix: a restorative recharge in the form of a good night’s sleep.
Sleep is a way to recharge and restore your mind and body. Without a good night’s sleep we are left tired, unproductive, moody and simply just cannot perform to our full potential. A good night’s sleep is often overlooked when it comes to wellness and self-care.
I have been inspired to write this because I recently began Matthew Walker’s MasterClass on the science of better sleep. At the time I am writing this, I have only seen the first episode and I am already sold. I am excited to finish the class and plan on reporting back on my thoughts (follow me on my instagram stories to know more!).
In any event, I wanted to write a post about 5 realistic, simple and easy habits to get a good nights sleep that I have personally found very effective:
1. Limit screen time
This is a one you have probably heard before and it’s because it truly works! This is a tough habit to break (I’ll admit) but one way to phase out of this, is to switch your electronics into night mode if you plan on using them before bed.
An even better method is to switch out your electronics for a book. Use a book light or a kindle. I have use both and I generally will prefer a kindle because its hassle free and takes up less room than a physical book. These days, kindles come with a back light which is great for night reading.
2. Get rid of your alarm
I absolutely despise alarms, I generally do not use them. I have learned to be in tune with my own circadian rhythm and capitalized on this. When I need an alarm I will use the silent alarm on my fitbit. Working from home has really helped with my “slow start” morning routine which I have really been enjoying as opposed to my pre-pandemic panic, fast-paced mornings where I was always running late and catching a train/bus.
3. Stop sleeping in
Matthew Walker also talks about in his Master Class and I cannot agree more. Of course, there will be occasional times where you will stay up late for whatever reason. However, generally keeping a regular schedule in terms of when you go to bed and wake up will allow you to really keep a good ritual and increase the likelihood that your sleep is restorative.
4. Get into a bedtime routine and ritual
Rituals are so important and having a good wind down routine (similar to babies) right before bed is so helpful. A regular bedtime ritual or routine helps send signals to your body that it is time to go to sleep. This can include a meditation to clear your mind or a simple breathing exercise. The worst feeling is going to bed thinking about all the things you need to do the next day (trust me I have been there and it is highly detrimental to the quality of your sleep).
5. Exercise
I know this sounds strange but personally, I find that working out (whether it is an actual workout video or a lunchtime walk) allows me to tire my body out. When I am physically active during the day, I find right before bed I am feeling the urge to rest and hit the sheets.
I hope you find these 5 simple tips helpful for you and I encourage you to give these a try. I personally do this in my everyday life and I have found that it has made a drastic difference in my overall health. The key here is to prioritize sleep as well. Once you do, many of the physical and mental health benefits will follow.
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