World Sleep Day: 5 steps to sleeping like a champion

When was the last time you woke up and felt fantastic? 

If you’re one of the one-third of adults that suffers from chronic sleep loss, it was probably a very long time ago. And honestly, you can’t be blamed for this.

Modern lives are not conducive to good sleep. We have lengthy commutes. Long working hours - the UK average is 42.5 hours, which does not include commuting - spent hunched over screens, inside offices with little natural light and lots of artificial light. And the little spare time left outside of work is spent trying to exercise, eat a balanced diet, enjoy hobbies, keep in touch with family, and have a social life.

It’s little surprise that sleep has become a footnote in our lives.

But the impact of our busy lives is impacting us on a cellular level. It’s slowing down our metabolism, increasing our appetite, imbalancing our hormones, decreasing fertility, increases anxiety and depression - the list goes on.

So what can you do, right now, to make a change?

The good news is, you don’t need to live like a monk, staying home every night and bedded down by 8:00 p.m. But here are some of our top tips to start improving your sleep today.

1. Don’t be late

Adults are just toddlers with jobs. We thrive on schedule and routine even if (like toddlers) we often rebel against it. If you don’t currently have a schedule, then start small. Set your alarm and wake up at the same time every day for a month. Yes, even on the weekends. Your body will get used to this schedule and soon you will begin to feel tired at the same time every evening too. 

2. Set the mood

We dread bedtime because it’s boring. But it doesn’t have to be. Your sleep ritual should feel rich, indulgent, decadent - like a reward to your mind and body for another day on this crazy planet. A little magic to melt away the day and prepare you for rest.⁠ That ritual will look different for everyone but ideally it should last for around 30 minutes.

3. Inhale relaxation, exhale stress

Your bedroom should be a sanctuary for calm sleep. It should feel like a warm hug at the end of the day. Choose aromas and fabrics that indulge your senses. If lavender lights your fire, use it. If ylike ylike ylang ylang, douse the room with it. Whatever scents and products you choose, keep them strictly for bedtime. That way when you light those candles or spritz that pillow spray every evening, your brain knows that sleep is soon to follow.

4. Treat bedtime like a date

Great days are built on the foundations of good nights. Dim the lights, spark a candle, and don’t stand yourself up. Commit to showing up for yourself every evening and watch your sleep and life flourish. If it’s easier, pretend your celebrity crush is waiting in your bed. You wouldn’t stand up Ryan Gosling, or Margot Robbie, would you?!

5. Enjoy yourself

Your bedtime ritual should be something that you look forward to. A chance to relax and unravel before drifting off to dreamland. If you’re struggling to design a bedtime ritual that works for you, reach out. We’re always here to help.

If you need help with your sleep, drop us a line.

Sources: https://www.karger.com/Article/Abstract/97543, https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2265.2012.04419.x, https://link.springer.com/article/10.1007/s40675-016-0057-9, https://www.sciencedirect.com/science/article/abs/pii/S1389945716301368

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