As a sleep expert with over 15 years of experience, I know a thing or two about helping people sleep better. In addition to helping parents with their children’s sleep, I work with a lot of adults to help improve their sleep habits and routines.
Sleep is everything, and yet, we don’t get enough of it. When thinking about improving your own sleep, don’t look for perfection but instead focus on progress.
Many of us are ready make sleep a priority but where do we start?
Here’s the thing, we can’t go to the gym once and meet our strength goals (darn!) — and we can’t eat just one healthy meal to better our nutrition. We put exercise and nutrition plans together and see results when we fully commit to them.
The same should be applied when putting our sleep plan together and incorporating better sleep hygiene (steps you can practice to promote ongoing healthy sleep). These can help you build the perfect plan and, with time and commitment, get a good night of sleep.
Stay Consistent
Keep consistent sleep patterns by going to bed and waking up at the same time every day, even on weekends. But don’t just assume your bedtime should be 9 or 9:30 pm. Head to bed when you actually feel sleepy and are more likely to fall asleep easily.
Waking up at the same time at least 80% of the time will also help you build a strong drive for sleep throughout the day, allowing your body to accept sleep a lot better at night.
Have a Routine
Follow a consistent bedtime routine to prepare your body and mind for sleep. Practice calming and relaxing bedtime activities that will cue your brain it’s time to go to sleep.
Something as simple as changing into pjs can be a great bedtime signal to tell your body and mind that it’s time to go to sleep. Listen, I understand the moment you get home it’s bra off and loungewear on, but you don’t want to wear the same outfit you cook dinner in to bed.
Just like when we put on our clothes for work we send a signal to our body and mind that we're ready to start the day, when you are comfortable and look ready for bed your body and mind will relax and prepare to sleep.
Wearing pajamas to bed can keep you comfy and cozy. You also want to consider your body temperature as you sleep. I sleep HOT. While you may think sleeping naked is best for us nighttime roasters, I would prefer not to sleep in a pool of sweat. I like sleepwear that's breathable and absorbent, giving me a cooler and drier sleep.
Create a Sleep Sanctuary
Your sleep environment is a powerful tool for your sleep. Create a calming and relaxing environment for you to sleep in by focusing on your 5 senses.
Do you need total darkness or ear plugs to drown out that snoring partner? Are you able to include relaxing aromatherapy and a calming bedtime tea before you go to sleep?
Keep in mind we all sleep better in a cooler environment. When we overheat, our bodies become preoccupied trying to regulate our temperature — instead of focusing on getting a good night's sleep.
Soothe Yourself
Get out of bed if you wake up in the middle of the night and can’t fall back asleep.
Go into a different room but keep things quiet, dim, and screen free. Read a chapter or two in low light, listen to soothing music, or color. Try again after 20 minutes or so and continue the process until you can fall asleep.
Stress Out During the Day
This may sound counterintuitive, but allow yourself time throughout the day to stress out.
What I mean is: take time throughout the day to work through the stressors and worries you may be experiencing because let’s face it, we all experience them. We want to avoid doing this at 3am when all the daily distractions are gone.
Take a minute or two throughout the day to write out your problem and a few solutions. Those solutions don’t need to solve the problem at that moment but they can be steps towards it.
This way, when you wake up in the middle of the night with that pesky problem on your mind, you can remind yourself you’ve already worked through it and will continue tomorrow — all while drifting off again to sound sleep.
Alanna McGinn is CEO, Founder and Certified Sleep Expert of Good Night Sleep Site, a global sleep consulting practice. Host of the ‘This Girl Loves Sleep’ Podcast and Sleep Expert on Cityline.
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We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.