Healthy habits for a better night’s sleep
We all know how important it is to get a good night’s sleep. Adequate sleep can help boost our energy and cognitive functions, improve our mood, aid in immune function and helps our bodies recover from everyday stressors. However, many of us may not actually be getting enough quality hours of rest throughout the night to achieve all of these wonderful benefits. Whether this is due to a busy schedule, difficulties finding a healthy work-life balance, or over-active thoughts at night, here are some tips to help ensure you’re getting enough zzz’s to leave you waking up refreshed and ready to take on a new day.
Maintain a sleep schedule
Going to bed and waking up at the same time everyday regardless of the day of the week can make it consistently easier to fall asleep and stay asleep. If possible, try to make sure you create space in your schedule for 7-9 hours of sleep every night.
Avoid screens for 2 hours before going to bed
Use of your phone or television can be stimulating to your brain, and the blue light emissions can also interfere with melatonin production. Melatonin is an important chemical produced by the brain that controls the sleep and wake cycles of your body. Always make sure your electronics are turned off at bedtime to ensure you are not disturbed throughout the night.
Create a comforting nighttime routine
A great habit to get into is establishing a routine for yourself to unwind from the day and ease your body into a state of relaxation in preparation for sleep. This can be uniquely structured around what makes you feel calm and stress-free. Some good options are taking a warm bath, doing some light reading, gentle stretching, meditation, or simply listening to soothing music and focusing on your breath.
Avoid stimulants 4-6 hours before bedtime
Avoiding caffeine or sugar in the late afternoon and evening can help ensure your body is capable of falling into a state of relaxation at bedtime. Opt for herbal teas and light snacks later in the day.
Create a sleep sanctuary
Make sure your bedroom is a comfortable temperature, reduce the amount of noise and light, and ensure it isn’t your usual space for watching tv, working, or scrolling through your phone. This will enhance your brain’s association between your bed and its purpose for sleep.
Manage your stress throughout the day
If you find your brain is racing when you are trying to fall asleep, find healthy ways to manage the any racing thoughts before your bedtime routine starts. Writing down all your worries or tasks, prioritizing what needs to get done and creating a schedule to accomplish your to-do lists throughout the week can help your brain release the mental tension. Practice healthy self-care habits to support your nervous system by getting daily exercise, nourishing your body with healthy foods and manage your physical stress by receiving massages or other therapeutic treatments on a regular basis.
Like all other aspects of our health, proper sleep hygiene is something that can enhance the overall functioning of our bodies and improve the quality of our everyday lives. Adequate sleep is vital to ensuring that we are waking up refreshed and rejuvenated, offering ourselves the best start to every day.
If you’re looking to get support in eliminating stress and tension for a better night’s sleep, schedule a massage therapy appointment with Marly Hill, RMT.
Call (604) 974-8999 or email [email protected] today to schedule your appointment.
