There are countless reasons to focus on getting a better night's sleep. Getting good quality sleep: improves heart health, aids emotional and mental wellbeing, reduces stress levels, and keeps your immune system running at full potential.
With all of this in mind, it's easy to see why some people get anxious when struggling with their sleep health. However, it's actually not as difficult as it may seem to improve your sleep health, through better sleep hygiene & routine.
Below are some tips to get you started when it comes to improving your sleep!
Don’t work from bed!
Once you get up in the morning, make your bed and try to perform non-sleep-related activities outside of your bedroom until you go to sleep. This is a great way to make your brain associate your bed with sleep rather than other wakeful activities.
Wake up at the same time each day
A great way to improve your sleep routine is to make sure you wake up at a consistent time every day. Why does this make a difference? Keeping a consistent sleep-wake cycle supports your circadian rhythm and will not only improve your ability to fall asleep but also improve your sleep quality.
Create a nighttime routine
A sleep routine is a great way to improve your quality of sleep and get your body and mind prepared to switch off.
Potential sleep hygiene activities to include in a sleep routine could be: A warm bath, dimming your lights, reading a book, meditation, A cup of tea (not caffeinated,) and avoiding digital screens. The list is definitely longer but these activities are a solid starting point and may give you some more ideas. Just think of activities that relax you!
Try journaling
Journaling before bed is a great way to get all your worries and thoughts out and onto paper. A study from Baylor University found that journaling in the evening decreases overthinking and worry, and helps people fall asleep faster.
Interested in journaling but not sure where to start? Check out our Inner Me Journal Care Package for a start, and check out our blog on journaling: https://www.brownpaperpackages.co.uk/blog/journaling-exercises-and-prompts-how-can-journaling-improve-your-wellbeing-at-home-work/
Avoid food before bed
It's recommended that you wait at least three hours after eating before going to bed. Eating a large portion of food before bed can disrupt your sleep, and lower its quality. So avoid dinner being a part of your sleep routine!
Know someone who’s struggling with their sleep? Our sleep well care package is designed to help your loved ones do just that, filled with items that help you 'sleep well!'
Looking for some more sleep improvement tips? check out our blog on 10 tips for a good nights sleep: https://www.brownpaperpackages.co.uk/blog/10-tips-for-a-good-nights-sleep-mental-health-and-wellbeing/
Edit* By Oliver 28/02/2023
