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The thought of fixing your bedtime habits and figuring out how to sleep better might’ve crossed your mind during the past few months. Being cooped up at home can take a toll on your sleeping habits. When days start to bleed into each other and deliverables pile up, it can be hard to set healthy work-life boundaries.
Plus, there’s also the fact that some people are just night owls. Nighttime could boost creativity and productivity levels that just wasn’t there this morning. So, how do you reconcile this?
Sleep plays an integral part of your overall health, so it’s worth paying attention to. Here are some tips on how to sleep better.
Working in bed conditions your brain to be active or productive whenever you’re there. Go to your desk or a different area of your house if you have to when finishing tasks.
Make your bedroom a sanctuary where you can relax. You can keep it simple by lighting a scented candle, spritzing relaxing linen spray, having better bedsheets, or playing soft music at night.
When you’ve adjusted to remote work, you’ll find that it can be difficult to get tired. Having a healthy outlet for all that pent up energy will help you get sleepier during bedtime. If you haven’t already been staying active, it’s time to try indoor exercises.
Try to sleep and wake up at the same time every day to develop a habit for your body. It’ll be a huge adjustment at first, but once you’ve gotten the hang of it, you won’t even need alarm clocks to wake you up in the morning!
Your brain secretes more melatonin in the dark. This is the hormone responsible for making you feel sleepy. Avoid your gadgets an hour before bedtime to sleep faster.
Coffee isn’t unhealthy, but you need to be mindful of the amount you drink and what time you consume it. Two cups a day is moderate, and you shouldn’t be drinking it at least six hours before bedtime.
Eat at least four hours before you go to bed so as not to stress your body into digesting all that food while you’re sleeping. Drinking too much water before bedtime could also spell out frequent bathroom trips in the middle of the night.
If you have an overactive mind at night, you can listen to free guided meditation tracks to calm you down. Just plug in your earphones and follow simple breathing exercises to condition the brain that it’s time to relax and sleep.
Napping in the afternoon could reset your body clock and make you feel too rested to sleep on time in the evening. Try not to exceed more than 30 minutes in the afternoon.
Condition your mind for sleep, with rituals like taking a warm bath, reading a book, and prepping your bed every night before bed. This signals your brain that you’re done for the day, and you’re making time for much-needed rest.
With these tips above, you’d be closer to cracking the code on how to sleep better. But don’t overthink it! When your head hits the pillow tonight, just let everything melt away.
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