Install a simple routine to improve how you sleep

Do you feel tired all the time? Do you wake up lacking energy? If so, you probably need to make sleep a bigger priority. Installing a simple routine to improve your sleep quality and quantity is easier than you may think.

Steps towards better sleep

No need to be a hero and claim that you can operate on less sleep. It’s totally okay to go to bed early, nap when you need to, and wake up after 8 AM.

Just because there are some people out there who can operate on 5 or 6 hours of sleep doesn’t mean that your body is able to do the same thing. While it’s true that the average amount of sleep we need is 7-9 hours, some of you may need as many as 10 hours each night. We are not all equal on that one.

Being sleep-deprived is disruptive to both your mental and physical health. Research shows that not sleeping well or enough weakens your immune system, increases anxiety, and can cause depression. Sleep allows your body to repair itself and your brain to consolidate your memories and process information.

If you’re having trouble falling asleep, waking up often, or staying on a regular sleep schedule, experiment with creating a nighttime routine.

This means installing rituals to prepare your body for sleep. Here are a few ideas I’ve tested and which worked out great:

  • Switch overhead lights to soft ambient lighting after sunset
  • Redecorate and de-clutter your bedroom to make it comfortable and cozy
  • Invest in a pair of blue-light-blocking glasses to help with eye strain if you enjoy using screens at nighttime
  • Start a simple skin-care routine, listen to your body, give yourself a little massage
  • Prepare a special tea to help you relax
  • Move away from your smartphone or tablet or TV screen at least 30 minutes before you fall asleep
  • If you enjoy reading, take your book and treat yourself before bedtime
  • Listen to relaxing music, let your mind drift away, and surf on nice waves
  • Try a short yoga routine, tapping or some stretches to wind down.

What does your bedtime routine look like? Is there (bed)room for improvement?

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