There are so many things that affect our sleep, and I believe many of us sleep worse during periods of high stress. Here are six simple tips I've gathered over the years, tips that truly facilitate and make it easier to get at least 7-8 hours every night.
1. Put your phone away 60 to 90 minutes before bedtime. Honestly, do we really need to check that last text or email in bed? Airplane mode or do not disturb still allows the alarm to function. If you're really brave, you could use a traditional alarm clock and leave your mobile outside the bedroom.
2. Don't eat too late. A lot happens in the body during the night; different processes in various organs take over and they need their time without food to process. You've probably experienced that it's harder to fall asleep when you eat certain things or eat too late, or that you wake up occasionally. The body needs our sleep to repair and restore things, and it's good if it can "work undisturbed."
3. A lot of alcohol doesn't do wonders for sleep either. Studies show that alcohol can hinder REM sleep, which is the stage where the body recharges. Alcohol makes you revved up, and you get less time in the deep sleep stages.
4. Routines. Create routines both for bedtime so you don't rush to bed too late. You can actually set a sleep alarm, just as you have a wake-up alarm. It's good to go to bed at the same time every day and wake up at the same time. You can deviate from these routines, but living haphazardly every day often disrupts our sleep.
5. Make sure your bedroom is a sanctuary, a place to feel good in, where you can relax. The importance of having a cozy place to sleep is great, as you spend a third of your life in bed!
Make sure you have what you need prepared on your nightstand; earplugs are not at all bad to avoid being woken up, or a sleep mask. A good roller blind so you can make it properly dark is important, especially during the summer months. Simply review your bedroom so that it is prepared and equipped for good sleep, just as the kitchen is equipped to cook and eat good food.
6. Exercise regularly. This is also nothing new, that those who exercise regularly and often sleep better. The same applies here as for food and alcohol, not too much and too late. Make sure you have a few hours between exercise and bedtime.
