Re-programme your night-time habits
Re-programme your night-time habits
The benefits of sleep are vast. They include improved concentration, sharper focus, better weight management, and more stable moods – just to name a few. Sleep is one of our basic human needs and it is vital to make it a priority, but sometimes making it happen is just not that simple, right?!
It is so easy to be distracted by tasks that are not conducive to winding down; getting carried away with scrolling on social media, late night inbox management, or night-time nibbling. If it happens sometimes, it’s no big deal; but regularly not getting enough sleep can have dire consequences.
So how can you get the recommended 7-9 hours of sleep per night when there are so many things in the way of going to bed?
Creating routines and rituals around your evening or pre-sleep time is a really helpful tool, and the focus of this month’s challenge!
YOUR CHALLENGE:
Get to bed at a consistent time at least 5 nights a week this month and get at least 7 hours sleep. Review your night-time routine and notice the distractions that are stopping you from getting to bed at a consistent time or encouraging sleep procrastination. Use the ideas below to help identify issues and try our suggested strategies to overcome these problems. Review how you feel at the beginning of the month, then at end of the month once you’ve tried this challenge. Note, if you are a shift worker, focus on reducing distractions prior to your sleep time, whatever that is for you and again, plan for at least 7 hours sleep.
Aim to have your last meal, snack, or drink (other than water or herbal teas) at least a couple of hours prior to sleep. Ensuring there is a big enough gap between your last meal, snack, or drink, and when you go to bed is important too as it allows your body more time to digest while you are still awake and sleeping when your head hits the pillow. An overnight gap of between 12 and 16 hours is ideal for most.*
*If you are on medication to manage your blood sugars e.g. diabetes, please consult your doctor on the timing of eating that is right for you based on your individual situation.
Click on the plus sign (below right) for strategies to manage these common issues that might be keeping you up late at night…
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Get up 15 minutes earlier to sit outside and read emails in the natural light. Remember, emails don’t need to be answered instantly – set yourself boundaries and others' expectations will follow.
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Carve out small chunks of time in your day to fill your cup - micro moments of joy are more realistic, sustainable, and fulfilling than you might think. Read more here.
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Create a calm bedtime routine and stick with it. Set a reminder 30 minutes prior to dim the lights and turn off screens. Allow 15 minutes to read, or listen to relaxing music or a sleep app, in bed. See the suggestions further below.
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Chat to your family, friends, housemates etc. over a meal or a walk rather than late at night – get them on board with understanding that sleep is important to you, so they know to give you that space!
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Set boundaries on your device usage. Try Android’s ‘Focus Mode’ - a tool for eliminating distracting apps, or Apple's ‘Focus’ - a feature designed to help you automatically filter notifications and apps on your devices based on your status. (Google the instructions for your device).
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Set aside 30 minutes, well before your bedtime routine begins, to tidy up at the end of the day. It’s good to do this if having a tidy space is important to you, but don’t add any unnecessary extra jobs to your load. Ask for help where you can – from your partner, kids, housemates – assign simple responsibilities such as taking the rubbish out, clearing the kitchen bench, and putting washing away.
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Write things down. You can’t ‘do’, ‘fix’, ‘work out’, ‘resolve’ everything all at once - get it out of your head and on to paper so those thoughts don’t ruminate (and you won’t lose sleep worrying that you might forget something)!
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Check the temperature of your bedroom. Cool is better, 18 degrees is ideal. Take a tepid shower to bring your body temperature down if needed or run your hands under cool water. The white noise of a fan may even help you sleep. Close the blinds earlier in the day to reduce sunlight and cool your room down if possible and close the windows early enough that mosquitoes don’t come in too!
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Replace the late-night food cravings with a different habit such as enjoying a herbal tea or a relaxing bath, doing a crossword, reading a book, or a short stretch routine.
If you are genuinely hungry check your meals during the day are balanced and you are getting the right amount of veggies, protein, and carbs, or have a light snack a few hours before bed such as yogurt with berries or a small handful of nuts. More info: Foods that help you sleep better!
Also, make it harder to access the tempting foods that you pick and nibble. -
Dim the lights in your house/apartment at night to help you feel ready for bed and for your brain to recognise it is night-time. Turn off screens or dim the screen on your e-reader if using one (try Googling the instructions for your brand).
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Get an old school alarm clock so you don’t need your phone by the bed. Have it in another room. It will be hard for a week, then it will become your new normal!
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Pop on a sleep mask to help control sensory overstimulation, induce a feeling of calm, and block out the light. Check out the sleep masks I recommend in my online shop.
Good luck with trying these strategies, I hope you sleep better and feel the benefits.
Claire x
