As a sleep writer, I know all too well the importance of getting enough sleep. Sleep quality supports our overall health, and sleep deprivation can impact cognitive performance in the short term and cardiovascular health in the long term.
On a personal, day-to-day level, I've found that I'm less productive, less able to regulate my emotions, and more likely to reach for the biscuit tin when I'm sleep deprived. Nevertheless, sleep is something that is often avoided for me. I don't get enough quality sleep, whether it's because of thoughts that come to mind at bedtime, scrolling through my phone late at night, or being woken up by my kids in the middle of the night.
But that's all about to change. Because getting quality sleep is my biggest goal for 2024. Granted, we're only a few days into the new year, but I'm already off to a roaring (snoring?) start. This is how I do it. I'm already having the best sleep of my life.
1. Eat dinner early.
Lately, I've gotten into the habit of eating dinner later than usual, which interferes with my bedtime. I’m not alone in this — According to research Eating a carbohydrate-rich meal within an hour of bedtime may take you longer to fall asleep. To prevent this, I now try to eat 2-4 hours before my chosen bedtime. This will give your body enough time to properly digest your food before bed.
2. Make your bedroom a relaxing space
As a sleep writer, I've written at length about the importance of practicing good sleep. sleep hygiene. Good sleep hygiene means making your sleep environment conducive to sleep. That means clearing your bed of clutter, keeping the temperature right, and dimming the lights. But looking at your bedroom through the prism of sleep hygiene can feel a bit overwhelming.
Instead, I'm now focused on making my room a place where I can hide and relax. Closing the curtains, arranging my pajamas, and setting out a book on my bedside table are all little things that I wish I could do. In my bedroom. The results are the same (my sleep hygiene improved), I just changed the way I got there.
3. Invest in a mattress topper
My mattress is 6 years old and may need to be replaced in the near future (recommended) replace mattress every 6 to 10 years). Age isn't the only reason why your mattress needs to be replaced. I noticed that the mattress was starting to get a little soft. My mattress used to keep my back in the correct position no matter what position I slept in, but now I wake up with a throbbing pain in my lower back every time I roll over on my back. This often happens.
To extend the life of my mattress a little bit, I'm going to invest in a new mattress topper to ensure I get the support I need and to avoid sleepless nights. Although I haven't purchased one yet, I'm eyeing Tempurpedic's Tempur-Pedic TEMPUR Adapt Mattress Topper as a pressure-distributing support for side sleepers like me.
4. Wearing an eye mask
Wearing an eye mask is a very simple and cost-effective way to block out light pollution, but I've never bothered to wear one before. I bought a sleep mask for Christmas, and I know I'll never go back to not wearing one.
I didn't realize how much the residual light from the streetlights outside and the various chargers dotted around the room were wreaking havoc on my ability to nod off. Now, if the kids need a night light on, or if I go to bed earlier than the rest of the family, I know:
5. Trade your phone for a book
We all know that blue light emitted by technology such as laptops, televisions, and smartphones inhibits the body's natural production of melatonin, the sleep hormone produced by the brain before bed. Still, we find it hard to resist the allure of bedtime scrolling.
Putting my phone on airplane mode and reading a book in bed (as opposed to late night scrolling) was the thing that made the biggest difference to my overall sleep quality. Instead of feeling tired but nervous, I can barely finish reading a few pages of a book before turning off the lights and falling into a deep, restful sleep.
6. Take a warm bath
Have you ever wondered why you often feel cold when you're tired? That's because your body temperature drops by 0.5 to 1° F (0.3 to 0.6 °C) as you prepare for sleep. This is why you should take a warm bath before going to bed. scientifically proven The drop in body temperature experienced when getting out of a warm bath is similar to the drop in body temperature that the body undergoes as it prepares for rest, thus inducing better quality sleep.
I don't have time to take a bath every night, but I've taken two in the past week and slept peacefully and deeply after both. If you don't have a bath (or don't have time to take one), taking a warm shower instead can be just as effective.
7. Write down your worries in a diary
Even if you follow all of the above tips, thoughts can easily disrupt your night's sleep. I started writing down my worries in a separate room before going to bed to break the cycle of rumination of worrying about negative painful emotions.
I try not to overthink it. Take 5-15 minutes to write down everything, big or small, that is bothering you.Journaling works for me research suggests It may also have an effect on your sleep.
