How to Get Quality Sleep

As I get older I realize how much more I need my sleep and just how important it is for me to get a good night’s sleep, but it seems to be more difficult to sleep though. I’m sharing a few tips that I’ve tried and have found to work for me, and I hope to work for you too.

By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are. And in that place of connection, it is easier for the fears and concerns of the world to drop away

― Arianna Huffington, The Sleep Revolution: Transforming Your Life, One Night at a Time

Make Your Bedroom a Sleep Sanctuary

Create the perfect environment that will enable you to sleep well. It can be anything like sprinkling baby powder in between your sheets- you know the saying sleep like a baby well that works. Make sure the room is not too hot or too cold. Also check your sleeping position or your bed (you might need a low-profile bed or firmer bed especially if you have back problems).

Reduce the Light

  Block out all the light from your bedroom by getting blackout curtains, if you’re unable to do this then get an eye mask and make sure you charge your phone in another room. It will be also good to cut off your screen time early 30 minutes before bed, if you truly must be on your phone or computer then reduce the brightness. Remove electronics from your room and try not to work with your laptop on your bed. Teach your brain to associate your bed with sleep.

Wear Appropriate Bed Clothes

Get yourself cute loose-fitting pajamas or a nightie; just like when you exercise you make sure you have the right training gear. Socks for those of you with cold feet like mine this does come in handy.

Have a Set Sleeping Time

Truth is this is difficult but not impossible, when I was studying, I would actually set an alarm to remind me one to start winding down and prepare for bedtime. I also recommend you determine how much sleep you need for you to function properly 7 to 9 hours is a good place to start however we are different. You can even track your sleep with a fitness watch or even an app, there are lots of options in the app store.

Bath or Shower

Take a bath or shower before bed preferably warm water to help you to relax. Also, add triggers to your evening routine like brushing your teeth and washing your face. Once these things are in place it makes it easier to fall asleep since your brain works on the power of association.

Use the Bathroom

Use the bathroom before you go to bed. – This sounds like an obvious tip, but I’ve sometimes skipped the trip to the bathroom only to wake up about an hour later. It is annoying. Despite common beliefs wine isn’t actually good for aiding in sleep. It makes you feel sleepy, but you don’t stay asleep.  Should you need to drink something avoid caffeinated drinks after 4pm and instead drink calming teas like chamomile tea.  

There is more refreshment and stimulation in a nap, even of the briefest than in all the alcohol ever distilled.

Edward Lucas

Samantha is a fitness enthusiast, virtual assistant, YouTuber, and money coach. She loves hiking, reading, and traveling.

Connect with Samantha: Instagram | YouTube

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