Time to unwind
Sleep is one of the most important yet undervalued parts of life. Often, we don’t value it until we have difficulty getting it. Good quality sleep helps with our physical and mental well-being and enhances our daily life in so many ways. For example:
· It helps reduce stress
· Improves memory
· It can help improve concentration and productivity
· Helps your immune function
· And can help maintain your weight
Having a good night-time routine is a great way to improve the quality of your sleep. Here are 3 things can you try to incorporate in yours.
1. Digital detox
Disconnecting from the digital world at least an hour before you go to bed can work wonders for your sleep. It can help you to relax and avoid any unnecessary stimulation. It has been scientifically proven that the blue light that is emitted from smartphones and laptops for example, reduces melatonin which is the hormone that helps you to sleep.
2. Gratitude Journal
Some people find that dedicating some time each night to write in their journal reduces stress and increases both the length of sleep and quality. A study by the University of Florida and University of Minnesota also found that when participants practised gratitude journaling at the end of the day, they had a greater sense of calm.
Try setting aside 15 minutes each night to write about the positive experiences from your day and how they made you feel. This may be difficult to start with but keep at it, in time you’ll find you’ll notice more and more reasons to grateful.
Meditation is free, simple but effective way to calm the mind and improve your sleep. All you need to start is to get comfortable (seated or lying down) and direct your attention to your breath. There are some soothing mediation playlists on Spotify and if you prefer guided meditation there are some great resources on YouTube and apps such as Headspace and Calm.
These 3 practises have the potential to not only improve your sleep but also enhance other areas of your life. So, give them a try and let us know you get on.