We often think that we have it all figured out! We’re eating well, exercising regularly, keeping on top of the endless myriad of professional and social commitments, relationships etc etc etc… But, what about sleep? The majority of us tend to scrape by on around 7 hours (or less!) of sleep and then wonder why we’re plagued with colds, bugs and general aches and pains. Sleep is so, so important in keeping us healthy and feeling in tip top shape. It’s not only when our bodies get to rest but also when they get to repair and replenish. Studies have even shown that athletes can see up to a 49% increase in strength and performance when enjoying 9 hours of sleep as opposed to 7, that’s a figure that’s hard to argue with. It can be tough though, we totally get it! So to help you along, here are Grokker’s top 5 tips for getting a better nights sleep.
1 | Stick to a schedule. This can be the hardest part, especially around the holiday season with endless parties and dinners and gatherings, however when you can, try to stick to a regular schedule of going to sleep and waking up, even on the weekends. This will help your body to recognise when it should be asleep and when it should be awake, making it easier to both drop off and also to rise in the morning.
2 | Our personal favourite and one that we swear by… Dim all the lights and avoid staring at bright screens for at least a couple of hours before you want to go to bed. Yes, that means putting an end to aimlessly scrolling through facebook or instagram! We’re all guilty of it and definitely has an effect on how well we sleep. Treat yourself to some new candles and a good book and this process will be so much easier and one that I bet with time, you will actually come to look forward to after a long stressful day!
3 | You’re going to dislike this one but… avoid naps, especially in the afternoon. You may have woken up at stupid o’clock in the morning but taking that 30 minute power nap will only make it harder for you to nod off in the evening.
4 | Another favorite, exercise daily. This can be as simple as taking a walk around the neighborhood post dinner. It helps with digestion so you’re not going to sleep on a full stomach and it also helps to get rid of any stresses you may still be holding on to from the day. Stresses and worries that would definitely try to keep you awake!
5 | Avoid alcohol close to bedtime. It can be so tempting after a stressful day to reach for that glass of wine but although you may drop off to sleep quickly, you will actually experience a much lighter sleep than if you had avoided the booze. You also run the risk of waking with a slightly fuzzy head which is never enjoyable!
Anyone have any other tips for sleeping well?
If you find yourself struggling, try some of these guided meditations by Grokker;