With COVID-19 hitting our shores in 2020, it has been a stressful year for most people and I find it hard to sleep at night worrying about the economy and safety for myself and my family.
I did some research and here are some tips to help you sleep better — and FAST:
1. Get rid of light and sound.
It’s important to minimize your exposure to light before bedtime. That’s right, putting away your mobile phone completely.
Light and sound are two environmental factors can impact your quality and quantity of sleep. Darkness causes your brain to release melatonin for a calming, sleepy effect.
Even the light from your computer, TV or other devices might make it more difficult for you to fall asleep. Ban these devices from your bedroom, and create a dark space by using blackout shades or an eye mask. Blackout curtains to keep your room completely dark, and it helps even if you are sleeping in the day.
Noise also can interfere with your ability to sleep. Having a regular spinning fan can help block out the noise too… or….
2. Deep Sleep Music
I find this extremely useful! Getting quality sleep is important and you want to avoid sleep with dreams that keep you awake even while you are sleeping. Try relaxing your mind with deep sleep music. I’ve listed a few samples to help you and I usually play this at 30% volume and it helps me sleep like a baby throughout the night.
3. Have a comfortable bed / mattress / space
The place where you sleep on should be comfortable for you to fall asleep fast. We spent a third of our lives asleep, so it’s worthwhile to invest in bedding that comforts and relaxes you.
Before climbing into bed, try lowering the room temperature a few degrees — aircon or fan, whichever helps. Your core temperature drops during rest, and keeping your room on the chilly side will aid in this natural temperature drop.
4. Keep a regular routine.
Adults sleep better when they have a bedtime routine, similar to children. Doing the same thing before bed each night can help prepare your body for rest and condition your brain for sleep. Stick to activities that promote relaxation, such as gentle stretching, writing in a journal, reading or meditation or have a good work out in the day to help get a good night’s sleep.
It is recommended to get 6 to 8 hours of sleep for adults and best times for working adults to sleep is from 11:00pm to 7:00am for your liver to get a good rest.
5. Manage stress.
As your body perceives stress, your adrenal glands make and release the hormone cortisol into your bloodstream. Often called the “stress hormone,” cortisol causes an increase in your heart rate and blood pressure. It’s your natural “flight or fight” response that has kept humans alive for thousands of years.
How you handle stress can play a significant role in your ability to fall and stay asleep. While stress isn’t all bad, when it turns into worry or anxiety, it can disrupt your sleep. If your busy mind is keeping you up at night, try practicing stress management techniques before you go to bed. Experiment with aromatherapy, deep breathing, keeping a gratitude journal or meditation.
