Sleep
Are you having trouble sleeping?
Losing a night's sleep or even more can really afect our mind and energy levels the next day. Having a good sleep hygiene is as important as eating healthy and exercising. Getting a good night's sleep has many benefits, such as boosting your immunity, improving mental health and reducing stress. However, it can be a little difficult to fall asleep when we have so many distractions in the bedroom: television, tablets and phones, or maybe the mind is just overwhelmed. Whether you have regular or occcasional sleep issues you can learn how to better manage your sleep by introducing some new healthy habits into your daily routine.
Tips for a restful sleep
1. Be in the present moment
Practice being in the present moment throughout the day. Set an alarm and check in with your 5 senses. Ask yourself which are 3 things that you can see, hear, smell, touch and taste?
2. Keep a sleep schedule
Stick to a sleep schedule- try to go to sleep and wake up at the same time every day. Being consistent tells your body when to be awake and when to be drowsy.
3. Try some journalling
If your mind is racing at night, get your your thoughts on paper by journalling. Write things you are grateful for that happened during the day or in previous days.
4. Keep a balanced diet
We truly are what we eat. Try to avoid having stimulants before bed time, such as alcohol, sugar and caffeine. Also try having a balanced diet and proper hydration.
5. Spend time in nature
Go for a walk every day. When you are out look around you and try to be present. Remember checking in with your senses. Admire nature and be present. You will love it.
6. Exercise regularly
Take time in your day for exercise, even if it is just 30 minutes. Go for a walk, a bike ride or do a Yoga class. Any sort of physical activity helps us sleep better.
7. Remove devices from the bedroom
Avoid taking your devices to bed and limit screen time 2 hours before bedtime. Instead of scrolling, allow yourself to relax and process the day.
8. Meditate before bedtime
Try to empty your mind before bedtime by doing some meditation or listening to some sleep music or even a sleep story. See below some useful videos.