Working on ways to improve your sleep, can make a significant difference to your wellbeing. If you’re having trouble getting enough sleep, you’re certainly not alone. Inadequate sleep can hinder your health and wellbeing, affecting both our your immune system and emotional state. It’s not easy to keep a calm head or make good decisions when you’re feeling sleep deprived! Sleep is when our body enters its ‘rest and repair’ phase, so if we’re struggling to get 7 – 8 hours a night, it’s definitely worth working on ways to improve your sleep.
If you make ‘getting more sleep’ a priority, you may see some changes. It can take 2-3 weeks until something may start to work for you, so if after a day or 2 of trying one of these tips, don’t give up. It may just take some time for your body to adjust.
First, start with setting an intention of when you want to be in bed. For example, if you want 8 hours of sleep and you need to wake up at 6:00, plan to be ready for sleep by 10:00. This means you’ll want to start getting ready for bed by 9:30. Try a couple of strategies at a time and note which ones seem helpful.
- Find a relaxing bedtime ritual and wind down before bed for example reading
- Stick to a sleep schedule. When our routines are altered, it’s easy to fall into late nights and different patterns
- Eliminate/reduce caffeine and alcohol (these increase urination and can cause restless sleep) and can be hard work for your liver to process
- Don’t consume chocolate (or caffeine) within 7-8 hours of bedtime
- Be mindful of eating spicy, stimulating foods or foods you are intolerant to
- Turn off electronic devices 1-2 hours before bed
- Remove electrical devices (including TV) from your bedroom – unplug!
- Finish dinner 3-4 hours before bedtime
- Drink a calming tea like Chamomile in the evening
- Sleep on a comfortable bed and pillows
- Sleep in a cool, dark, quiet, distraction-free room
- Exercise daily in the morning, afternoon or early evening (not late at night)
- Take a soothing bath at night, incorporate relaxing bath soaks and essential oils into your routine
- Listen to soft music before bed to help wind down
- Use relaxing breathing techniques or meditation, get grounded
- White noise at bedtime – a fountain or fan can help
- Yoga, Tai Chi or stretching at night to de-stress
- Write down a list of things you want to get done tomorrow or put it on your calendar (dump your brain of details so you can relax)
- Try colouring in as part of your wind down routine or as a meditation
- Journal and write down three things you are grateful for and why.
If sleep is elusive, this can negatively impact our resilience in all aspect of our lives – at work and at home.
If you would like to know more about building resilience and the seven components that interrelate and contribute to our resilience, please do get in touch. We use the scientifically researched Resilience at Work ™ toolkit which is validated and specifically designed for the workplace.
Live well, work well, stay well