Need Help to Sleep at Night? Here You Go!
Posted: Mar 05, 2021
In this day and age we are looking for how to get to sleep fast. Our lives are so busy that we have limited time to sleep so we need to be able to get to sleep fast in the allotted time. We’ve been told 7 - 8 hours is optimal sleeping time so that is what we have given ourselves so there is no time to toss and turn each night. In this post I will outline a few ideas that hopefully will help you to sleep at night. Your nightly routine is crucial to being able to sleep and you will see that focusing on how to get to sleep fast, might be doing more harm than good!
The day matters
What we do during the day does have an impact on how easily we find it to get to sleep. Here are a few tips to bear in mind:
If you can, try not to work in your room or in your bed. This obviously becomes more problematic with this year's WFH orders, but if you can even do the kitchen instead as then you can slightly delineate between your home and work.
Try not to drink coffee after 3pm (or at least 6 hours before you go to bed) - caffeine can keep you awake long after you have drunken in
Give yourself time to unwind
The optimal sleep time is between 7 - 8 hours, but you should be really charging down a couple of hours before this. Without this "me" time you will find it very hard to switch off and fall asleep. Here are some ideas:
Do not work right up until bed - yes, there are the rare moments when you might have a deadline (even then I’d argue nothing is that important not to establish rules), but otherwise give yourself a couple of hours to yourself away from work (emails, texts, presentations). You need to leave the days stresses behind you and not have everything running through your mind when you get to bed
Try calming activities to make your mind and body more relaxed - a soothing bath, a herbal tea, meditate
No swiping or liking! One of the reasons why we find it so hard to switch off is that we are all obsessed with our phones. This activates our brains with all the emotions we feel from seeing that post or person - sad, mad, glad - so we need to temper this down before we go to bed.
Melatonin, the natural hormone that indicates to our body’s that it is time to wind down, is stimulated by the day turning into night. As such, we should emulate what is going on outside in our homes and begin to darken down for the evening:
Switch your phone to night mode so that the display dulls down - the blue light from the phone (or any other digital screen) is shown to limit the production of melatonin. Try avoiding your phone entirely for a couple of hours before bed and opt for a more old school book
Turn off overhead lights in favor of lamps
These are just a few tips that I think will help you get to a better place before bed and hopefully help you to sleep at night. On top of that, I’d also suggest taking a nightly sleep supplement to better set you up for success. I’ve been loving the Paso Sleep Capsules which are designed to help with each stage - calming you before bed, and having a deeper, more regulated sleep.
My name is Ranny Watson. I'm a professional Digital Marketing Expert.