In another post, I explained how important it is to get good quality sleep, and you can go check it out here ⬇
The importance of quality sleep
I’m sure you have heard or read about this before, but sleep is absolutely VITAL. Sleep affects your health, your emotions, your concentration, your skin, and much more. People don’t realise that sleep is actually a lot more important than you think, and it’s not just something that you can
In this post, I am going to give you my best tips on how to get the best quality sleep:
- No eating 3 hrs before bed
To get an easier, more comfortable sleep, avoid eating at least 3 hours before going to bed. This gives your body time to digest your food, and ensures that you don't go to bed with stomach aches and indigestion.
It is also recommended to not go to bed completely starving, because the craving for food will keep you up at night. In conclusion, try to just be somewhere in the middle of starving and full to have a good night's sleep. - No working 2 hrs before bed
Studies show that working before bed can keep you awake at night due to the stress and adrenaline that you get while working. This rule also applies to studying and working out before bed. - No caffeine 10 hrs before bed
This may or may not be common knowledge, but caffeine is a type of stimulant, and it activates your nervous system and your brain. This is why you should avoid drinking caffeine at least 10 hours before bed.
This may seem quite challenging to people who have an afternoon coffee or tea to keep them going, so it is easier to try and avoid coffee after 5pm, so that your brain has time to settle down and get rid of the caffeine in your body. - No screentime 1 hr before bed
Screens produce something called blue light which also stimulates the brain and keeps it awake, so avoid spending time on screens just before bed.
Instead, I have found it enjoyable to read a book or do something creative, like draw, before bed. - Create a restful environment
This may sound quite obvious, but just simple things like turning off lights and blocking out loud noises can help you get a better rest.
It is also helpful to set a nice room temperature, not too hot and not to cold. If you cannot do this, try to adjust to the temperature yourself, like getting another blanket if it is cold, or wearing lighter pajamas if its too warm.
What I have also found useful is making my bed a more comfortable space. When my sheets look smooth and my pillows look soft, I find myself wanting to go to bed and get a nice comfortable rest, because my bed just looks so appeasing. - Set rest signals
This may sound confusing, but what I mean by this is to set small habits that signal your brain to start getting into that sleep rhythm.
These can be simple things, like doing a certain night routine or turning off bright overhead lights. This can also be applied to a scent, for example, spraying a relaxing scent around the room or on your pillow just before going to sleep.
I hope these tips helped, thanks for reading, have a nice day🫶, bye!