Jam-packed, constantly changing schedules can wreak havoc on our sleep schedules. Between demands and responsibilities, it can be challenging to get adequate, restful sleep each night. While we can’t always control our busy days, we can often take steps to help us get the sleep we need. Incorporating the following habits can help you prioritize the sleep needed for recovery, renewal, repair, and rejuvenation.
Stick to a Schedule
Aim for similar sleep and wake times each day. A sleep schedule allows your body’s circadian rhythm, or internal clock, to stay on track. If your daily schedule changes throughout the week, adjust your sleep times and routines accordingly. Even if bedtime has shifted, following similar cues such as limiting screen time or turning down lights before sleep signals to your brain and body that it is time to calm down and prepare for rest. As with other healthy habits, creating a specific plan can set you up for greater success.
Make Time to Power Down
After the hustle and bustle of the day, it can be tempting to continue at that pace until your head hits the pillow. Taking time to slow down and unwind before bedtime will better prepare you mentally, physically, and emotionally for restful sleep. This doesn’t require a lengthy bedtime routine, but choosing a few simple, relaxing activities can help you fall asleep and stay asleep. Relaxing activities could include stretching, guided meditation, deep breathing, calming music, or reading a book.
Avoid Screen Time Before Sleep
Screen time before bed can affect our sleep in several ways. The blue light emitted from phones, televisions, laptops, and tablets can interfere with our body’s natural production of melatonin. Melatonin is a hormone that keeps our sleep-wake cycles on track. Screens also engage our minds mentally and emotionally. Whether we are watching a thrilling drama or scrolling endlessly on social media, our minds can become immersed, making it more difficult to fall asleep and stay asleep.
Adjust Your Sleep Environment
Finally, adjust your sleep environment to meet your needs and preferences. Create a space that is conducive to rest by choosing a comfortable room temperature and bedding. Minimize distractions by keeping screens out of the room, using dark curtains, and limiting noise when able. A personally tailored sleep environment can make rest something that you genuinely look forward to after a busy day.
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