While carving out an extra few hours for sleep each night might seem like a daunting task – if you feel that getting more sleep will help you be the best version of yourself, check out these 5 tips below. We can’t always have 12 hours a night to rest – but we can maximize the time we have by sinking into a deeper, more restful sleep each night.
1. Set – and follow – a bedtime routine
Train your body and mind to unwind with a relaxing wind-down routine. Whether this is a 2 hour total body relaxation experience, or a 20 minutes you take, the importance of making rest a priority will permeate into the rest of your life.
Bedtime routine ideas:
- Steep a cup of chamomile tea
- Write it down – jot a list of pressing to-dos for the next day (so your mind doesn’t have to keep racing over them all night)
- Take 10 minutes for a restorative yoga flow
- Connect to and honour your body for getting you through a day with self-massage
2. Turn the Lights Down Low
The blue light from your laptop + smartphone has been known to mess with your sleep! Staring at this type of light for prolonged periods suppresses your body’s ability to make melatonin – which helps you sleep. Make your bedroom a tech-free zone for at least two hours before you need to be sleeping.
3. Sleep + Wake up at the same time each day
Consistency is key! This may be the hardest change to make. If you live for long slow sleep-ins on the weekend, or if bursts of creative energy keep you up all night – you are not prepping for deep sleep. The best way to teach your body to fall into a deep sleep each night is to train it when to fall asleep, and when to wake up.
Studies show that people who meditate for an average of 20 minutes a day experience greater improvements in sleep quality, less insomnia and less fatigue than those who don’t.
5. Turn down the thermostat
Science says that sleeping in a cooler room can help you sleep! Our body temperatures rise and fall naturally throughout the day – but tend to be lowest when are bodies are in a state of deep sleep. Recreating this environment by ensuring your bedroom is cool can help your body get to that lower temperature faster, helping you sleep deeper!