More Sleep for Better Time Management
Sleep is an essential part of our lives. It’s a time for our bodies and minds to rest, recover, and prepare for the next day. However, getting a good night’s sleep can be challenging for many. In this article, we’ll cover the basics of sleep routine, sleep habits, and sleep hygiene and discuss sleep divorce.
Sleep Routine
A sleep routine is critical to a good night’s rest. A sleep routine is a set of activities you do before bed that signals to your body that it’s time to fall asleep. Some examples of activities that can be included in a sleep routine are taking a warm bath, reading a book, listening to calming music, lighting a specific candle, or drinking tea. The pattern should be consistent every night, including on weekends, to help your body get into a rhythm.
A sleep routine can also help you wind down and relax after a busy day, reducing your stress and anxiety levels. By creating a relaxing and predictable bedtime routine, you are training your brain to associate these activities with sleep, making falling and staying asleep easier.
Sleep Habits
Developing healthy sleep habits can help you get a better night’s rest. Some tips for healthy sleep habits include:
Avoiding caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt your sleep cycle, making it harder to fall and stay asleep.
Avoiding large meals before bedtime: Eating a heavy meal before sleep can cause discomfort and indigestion, making it harder to fall asleep.
Exercising regularly: Regular exercise can help regulate your sleep cycle and improve sleep quality. However, exercising too close to bedtime can have the opposite effect.
Keeping a cool and dark bedroom environment: A cool and dark environment can help you fall asleep faster and stay asleep longer.
Avoiding screens before bedtime: The blue light emitted by electronic screens can disrupt your sleep cycle, making it harder to fall asleep.
Sleep Hygiene
Sleep hygiene refers to the practices and habits necessary for a good night’s sleep. Some examples of good sleep hygiene practices are:
Keeping a regular sleep schedule: Going to bed and waking up at the same time every day can help regulate your sleep cycle.
Avoiding naps during the day: Napping can make it harder to fall asleep at night.
Creating a relaxing sleep environment: A comfortable mattress and pillow, as well as a clean, quiet, and dark bedroom, can help you sleep better.
Avoiding stimulants before bedtime: This includes caffeine, nicotine, and alcohol, which can disrupt your sleep cycle.
Sleep Divorce
Sleep divorce is a relatively new concept for partners sleeping in separate beds or rooms. This can benefit couples with different sleep habits or who are sensitive to their partner’s movements or snoring. While it may seem unconventional, sleep divorce can lead to better sleep quality and a happier relationship.
Sleep divorce can also be a helpful solution for chronic snorers or those with sleep apnea. By sleeping in separate rooms, both partners can get a better night’s rest, reducing the strain on their relationship.
Getting a good night’s sleep is vital for our physical and mental health. By developing healthy sleep habits, creating a sleep routine, and practicing good sleep hygiene, you can improve your sleep quality and wake up refreshed and energized. Additionally, sleep divorce can be a helpful solution for couples struggling with sleep issues. If you’re having trouble sleeping, try incorporating some of these tips into your routine and see how they can improve your sleep quality. If you are looking to create more time for sleep, let’s chat at https://lwap.as.me/takeaction’
#myjam- A mix of HIIT workouts and flexibility training has been my go-to this month
References
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.sleephealthfoundation.org.au/good-sleep-habits.html
