How To Fix Your Sleep Schedule In 2018
We require sleep primarily for restoration and healing for both body and mind. As one of our most vital processes, good sleep can help us overcome illnesses, repair injuries and make better decisions. If you want to know how to fix your sleep schedule - we have put together a guide to help you doze off and get a better night’s sleep.
Getting better sleep by reducing caffeineOur first tip for getting your sleep back on track is minimising your caffeine intake. For lots of us, the idea of functioning in our daily lives without the aid of caffeine is impossible to conceive. However, it’s important to not be reliant on stimulating drinks like coffee and tea or sugar-filled energy drinks. When you are fatigued due to lack of sleep, it’s all too easy to reach for a double espresso or can of energy drink to help us get through the day. Let’s be honest - it’s difficult to break the cycle. Try to limit your caffeine intake to one or two cups per day and don’t drink them after 4pm. This will allow the caffeine to leave your body in time for you to become naturally tired towards the evening when you go to bed.
Remove distractions and banish irregular sleep patternsIn other words, turn your phone off and move it away from the bed! Mobile devices are one of the main offenders for bad sleep patterns. They give off a blue light which signals to our brain that it is still day time, meaning we don’t enter sleep mode as we usually would when the night draws in. If you use your phone for your alarm it’s an excellent strategy to keep it away from the bed - as it forces you out of your slumber and away from that sneaky snooze button.
How to get on a sleeping schedule with bedtime ritualsIf you repeat a bedtime routine each night, your body will recognise that it’s time to go to sleep. The first part of creating a sleep ritual is to pick a time to go to bed and stick with it every evening. Then introduce a relaxing activity to your sleep routine. Whether it’s meditation, some camomile tea, or simply reading a book, making a relaxing activity a part of your routine is an excellent way of switching off and letting your brain know that it’s time to get some shuteye. Other slumber inducing rituals you could implement are; late night baths, using a lavender pillow mist, and light yoga.
Creating the best environment for getting better sleepImagine sleepily nodding off in a sumptuous tidy bedroom with soft linens and warm comforters. It’s important to create a haven where you look forward to going, and drifting off each night. If you can - try not to use your bedroom space for anything other than sleep. This will indicate to your brain that when you enter this environment - you are here to sleep. Having piles of work, or untidy storage only seeks to distract us and keep our minds active. If you’d like to learn more about getting into a better sleeping pattern check out our blog on sleep hygiene – it will help you cleanse your sleep environment and get a great night’s sleep.
Ideal room temperature for great sleepAnother great tip on how to get into a sleep routine is to make sure that the temperature is right. Our bodies naturally decrease in temperature when we sleep so if it’s too warm you may struggle to doze off.
Wool is an excellent material for your bed linens and mattresses as it is thermoregulating. This means it helps you maintain a balanced temperature through the night. Wool bedding’s ability to breathe means it’s the perfect material to surround yourself with to help you get a better night’s sleep.
We hope our tips on how to get your sleep schedule back on track are helpful. If you are still struggling to sleep after practicing our tips - don’t toss and turn aimlessly, grab a book instead of reaching for your phone and see the difference it really can make.