How To ‘Switch Off’ At Night
Today, many people suffer from poor sleep, insomnia or feeling tired even after they’ve slept. There are many reasons for this, but here are a few tips to help you get good sleep.
Turn off electronics
The first thing you should do after you have eaten dinner and cleaned up for the night is turn off any of your electronic devices. Having your phone or computer switched on when you are getting ready for bed will stimulate your brain and it will eventually hinder your sleep. Admit it, your electronic devices are addictive, and you won’t know when to stop. The light will interfere your sleep pattern and cause you to stay wide awake. It’s recommended to avoid using your gadgets at all costs at least 1 hour before bedtime.
Read a paper book before bed
Reading before sleep is fine, but not through your electronic devices. Reading a physical book as a hobby before bed actually helps you in getting ready to sleep. It’s better not to read in your bedroom. You’re encouraged to read in another room since you do not want your mind to be active in the room that you need to fall asleep in. Again, to condition your mind to switch off the moment you step into your bedroom. If you can completely relax when reading a book, then it’s fine to do it while laying down in bed. Otherwise, it’s best to read in another room.
Listen to relaxing music
The next thing you can do is listen to music and write down any kind of reminders that you will need for the next day. The music will help you to calm your mind and remove your stress away. Try to listen to music that is smoother and slower in rhythm. Listening to anything that is loud or exciting will stimulate the mind, and it will be harder for you to fall asleep. For instance, you’ll find yourself in a much-relaxed state when you listen to classical music than rock music.
Write out a to do list for tomorrow
Another tip is to plan your days ahead before sleep. Writing down reminders for the next day helps to clear out your mind. Staying awake in bed while constantly reminding yourself that you need to remember something will keep your mind active. Think of your notepad as a “dump it and forget it” vault. Simply grab a piece of paper and scribble a few notes down. It will help you calm down and fall asleep faster.
Drink tea or water
Another thing that you can do is have a relaxation drink such as tea right before bed. However, make sure that you stay away from caffeine, alcohol, and drinks with a high amount of sugar. A nice cup of tea can calm your mind down and helps your body to relax. This is also an excellent way to create time for yourself. A time to quiet down and relax. You can do this while either reading or listening to music.
Eat a snack
If you don’t find pleasure in drinking tea, then consider having a light snack before bed. Do not consume anything that is too high in calorie and difficult to digest. Regardless, a light snack is good because sometimes, the reason why you’re having trouble getting to sleep is simply due to hunger.
Make the room colder
Another way to ensure restful sleep is to bring down your room temperature. The best way to do this is to set your bedroom thermostat to be a bit cooler. Our body is conditioned in a way that when it enters a cooler environment, it will get a signal that it’s time to rest.
Take a shower
Also, why not take a quick shower right before bed. Preferably a cold shower to immediately cool down. Otherwise, you can try to get a bed fan, a cooler mattress, or go for a short walk before bed.
All of the things listed above can be a part of your bedtime routine. Go ahead and try them out and figure what works best for you and your schedule. In no time at all, you won’t have any trouble falling asleep and staying asleep again.
Working with Shirley
If you would like to work with Shirley on resetting your sleep schedule and conquering your insomnia, email her at: shirley@shirleyholmlund.com
