80% of the world population will experience difficulty sleeping at some point in their lives. Considering that a restful night plays a massive role in regulating your physical and mental health, this number is quite concerning. Luckily there are things you can do at home to make sure you sleep like a baby.
Digital Detox after 7pm. That's right, throw that phone away, or at least keep it far away from your bedroom. Besides creating general restlessness and telling your brain to ‘stay awake’, the blue wavelengths from the screens of your gadgets can mess with your melatonin production (the sleep hormone) which results in less shut-eye. Even having your phone on your night stand has shown to increase distractions and disrupt your sleep.
Don’t exercise late at night (but DO exercise). Evening workouts make it harder for your body to unwind as endorphins are released. Try to do your last workout around 7pm or join one of my evening Chill Yoga classes to help calm your nervous system, release tension in your muscles and prepare your body for a good night sleep.
Limit your intake of caffeine to mornings only. Remember most teas also contain caffeine. Stick to the ones that specifically say ‘decaffeinated’.
Don’t work in your bedroom, and especially not in your bed. If space allows, set your office up in your lounge or - even better - spare room.
Relax before bed - either with a warm bath/shower, a good book or by meditating, to name just a few. The important thing is to find what relaxes YOU. And you might be surprised to hear that binge-watching Netflix is actually not one of them (see Digital Detox).
Try to wake up every morning around the same time to create a consistent sleeping pattern. I know this can be hard, especially on weekends, but it really really helps.
If you can’t sleep, don’t look at the clock or ‘worry’ about not being able to sleep. It will only cause anxiety. Instead, try some gentle breathing exercises where you inhale for 4 counts, hold your breath for 4 counts, slowly exhale for 6, hold for 2 and repeat all this at least 6 times. The long exhalations will activate your relaxation response and calm your nervous system to ensure you get more quality sleep.
During the day, make sure you get plenty of daylight, as this helps with the production of melatonin (your sleep hormone).
After dinner, dim the lights in your living room or bedroom to let your body adjust to night time. Your body will react to darker spaces and start creating melatonin (sleep hormone).
When it's time for bed, turn off ALL the lights in your house and make sure your curtains block out any street - or moon light. If all else fails, use an eye pillow. Even the smallest hint of light can mess with your sleeping pattern. A dark bedroom will help your pineal gland with melatonin production, whilst light will cause the production to stop.
If you have any tips that have helped you sleep better, feel free to email sab@sabijnlinssenyoga.com.
In the meantime, I hope you sleep well :)
