Top Tips for Better Sleep
Top Tips for Better Sleep:
As a bed and mattress retailer (and a reformed night owl), I’ve spent years exploring what makes a good night’s rest. From personal experiments to professional insights, I've learned that better sleep isn’t about overhauling your entire lifestyle but making small, intentional changes. Whether you’re a busy professional, a parent, or simply someone who struggles to relax at night, these tips are designed to help you drift off faster and wake up refreshed.
1. Set a Sleep Schedule (And Stick to It!)
When I first started working irregular hours in my 1st job, I noticed how unpredictable sleep patterns could wreak havoc on my energy levels. Sometimes I would get home after an all night shift and then struggle to sleep because my body clock and brain weren't aligned.
By setting a consistent bedtime and wake-up time, even on weekends, I felt more rested and alert, not to mention I now drift off far quicker! It’s like training your body to expect sleep at the same time every day—it works wonders.
Tip: Start small by going to bed 15 minutes earlier each week until you reach your ideal schedule. Don't give up at the 1st failure, keep trying until you have given the sleep schedule a proper trial.
2. Create a Clean and Tidy Sleep Station
I used to use my bedroom furniture surfaces and storgae spaces for things like books, toiletreies and various items that I thought made sense in my bedroom. Add on a few piles of half folded clothes and the room would feel cluttered.
Praise to my partner for introducing me to addition of candles and dimmed lighting. A clear, tidy and relaxing room does wonders to your sleep, both in helping you drift off and quality of sleep. Do not underestimate this factor!
Tip: Treat your bedroom as your own sacred sleep space as a top priority. After all this is the main function of your bedroom. Keep its temperature regulated, the lighting not too bright, nice smells and quiet. Try to minimise the amount of furniture and possessions you keep in there and don't let the mess build up!
3. Limit Screen Time Before Bed
I’ll admit it: I am partial to a bit of scrolling before bed. But after learning about blue light and its impact on melatonin (your sleep hormone), I made a rule—no phone directly before bed. Instead, I have swapped my phone for a book (at least 90% of the time) and have seen a drastic improvement in how quickly I fall asleep.
Tip: Use blue light-blocking glasses or enable the night mode on your devices if you can’t part with screens entirely.
4. The Power of a Nighttime Routine
Nighttime routines are not just for kids. For me it's herbal tea, an episode of a tv show followed by a book in bed. It's about building association to sleep so that your body knows it's time to wind down.
Tip: Find what works for you. Whether it’s meditation, stretching, listening to soft music, or even skincare. Consistency is key.
5. Mind That Coffee Binge
As a coffee lover, cutting back on caffeine is tough. I realized, however, that my 6pm after work coffee habit was sabotaging my sleep. It usually takes 4-6 hours for the effects of caffeine to wear off so swapping the early evening or late afternoon fix for a herbal tea can do wonders.
Tip: Its not just about what you drink, avoid caffeine and heavy meals a few hours before bedtime. If you need a snack, try something light and sleep-promoting, like fruit (kiwis have brilliant sleep benefiting qualities) or a handful of almonds.
6. Exercise During the Day
There used to be only 2 times i would exercise: in the evening or not at all. Nothing has been more beneficial to my personal sleep patterns than morning workouts. A morning or afternoon workout actually helps regulate your body’s sleep-wake cycle. On days when I make it to the gym, I always sleep like a baby.
Tip: Aim for 30-60 minutes of moderate exercise most days, your body and mind with wind down naturally at night. Avoid vigorous activity too close to bedtime.
7. Tackle Stress Before Bed
Stress was my biggest sleep disruptor. I’d lie awake worrying about things to be done/hadn't been done or replaying conversations in my head. Introducing mindfulness exercises, like deep breathing and guided meditation (I count green bottles on a wall!), helped me quiet my mind and ease into sleep.
Tip: Keep a notepad by your bed to jot down any nagging thoughts before they snowball into a sleepless frenzy.
Final Thoughts: Sleep is Personal
What works for one person might not work for another. The key is experimenting with small changes and listening to your mind and body. Remember, sleep isn’t a luxury—it’s a necessity for a healthy, happy life. So, take these tips, make them your own, start your routine and find what helps you get the rest that you need