Yep, you’ve fucked up your sleeping pattern over the holidays didn’t you? Partying hard and going to bed late and waking up late and now you’re struggling to get back into the old work (yuk) routine.
But it is February (almost) here are our tips for getting that much-needed rest;
- Have a shower or bath before bed
- Keep your room free of technology
- Reduce your caffeine intake
- Listen to pink noise
- Create a sleep routine
- Increase bright light during the day
- Exercise during the day
1. Have a shower or bath before bed
Studies have proven that a relaxing shower or bath before bed can help improve the quality of sleep and help you to fall asleep faster.
2. Clear up your shit – get rid of tech and distractions
No noise guys, if your housemate is blaring out music or having loud sex, don’t be scared to go into their room and tell them to shut up.
Perhaps get some blackout blinds, eye mask or earplugs (if you don’t want to interrupt your housemate).
Reduce the light from artificial devices, this could be your phone or could be street lights. You heard of Blue Light exposure? Well, it’s kind of a big deal when it comes to stopping you from getting to sleep. Electronic devices emit this type of light. Smartphones and computers are the worst, no more late-night meme browsing or getting deep into your exes insta. Stop watching TV and turn off any bright lights two hours before bed.
3. Put the caffeine down
That’s right, if you are struggling to sleep it might be because you had a coffee after lunch. This seems obvious to us, just type into Google (other search engines are available) keywords like sleep and caffeine and you will find a whole host of articles on the effects it can have on going to and staying asleep.
The Facts: You may have an espresso say at about 10, usually, that equates to 64mg of caffeine, your body will still store 20mg 5 hours after. So that cup of coffee to boost you later will top that 20mg up.
This will unsurprisingly affect your sleep. Maybe have a herbal tea instead if you’re craving a hot drink.
4. Feel zen – meditate
Meditation is becoming a big thing and in case you have missed the hype, all you need to know is it is very good for your mind and making you feel calm.
Coincidently this is really good for you and can help you go to sleep.
5. Listening to Pink Noise
You may have heard of white noise but what the fuck is pink? We hear you say. It is to do with the sound of natural things, such as waterfalls or birds chirping or rain.
You can download a few apps which provide pink noise. Our favourite is Calm. #notanad
6. Wake up and go to sleep at consistent times (even on the weekend)
Here’s some science for you, we have something called the circadian rhythm which is a very clever way of your body aligning itself with the sunrise and sunset.
Irregular sleep patterns, going to bed late at the weekends, for instance, can have an effect on your circadian rhythm and therefore affect you getting to sleep or staying asleep.
7. Increase bright light exposure throughout the day
Natural sunlight or bright light can help….yep, you guessed it, your circadian rhythm. The natural sunlight or bright light in the day helps keep your bodies circadian rhythm healthy.
8. Exercise during the day
Regular exercise is proven to help you sleep at night and increases the amount of time you spend in deep restorative stages of sleep.
It doesn’t necessarily have to be a lot of exercise or very strenuous, it could just be walking for 20 minutes.
If however, you decide to do it close to bedtime, limit it to at least three hours before. Yoga can help promote a healthy sleep pattern and aid sleep.
Further reading…if you want, up to you, whatever.
If you are really interested in all that sleep and no sleep does to your body we recommend you read a very interesting book called ‘Why We Sleep: The Science of Sleep and Dreams’. It will keep you up all night thinking about how much sleep you should be having….
Need some extra help in getting to sleep? Why not try these?
Sweet dreams mutha fuckas!
Love Nonchalant xx