6 Secrets To A Good Night’s Sleep
Posted by Gavin Tan on
Feeling like Squidward from SpongeBob SquarePants on a Monday morning because you just can’t fall asleep or stay asleep? Well, you’re not alone. Sleeping problems are a frequent issue for many adults as they age and their sleep patterns alter.
However, if the problem persists, it can have dire effects on one’s health. In a 2021 report, the Australian Institute of Health and Welfare highlighted that lack of proper sleep increases your chances of getting hypertension, obesity, type 2 diabetes, heart diseases, stroke, and mental health conditions.
So, if you’ve been having trouble falling asleep, we have a few tips that you could try out to snooze better because there is nothing more satisfying and comforting than getting a good night’s sleep!
1. Try to stick to a regular sleep schedule
This is probably the most important thing that you should try doing in order to get a good night’s sleep. Practise going to bed and waking up at around the same time each day by planning your day ahead of time. Keep track of your tasks and obligations using a to-do list or schedule; this way, you can finish your daily tasks in an organised manner and have enough time to get a good rest. Planning ahead can also reduce your stress levels, which in turn will help you sleep better.
2. De-clutter your mind
To sleep well, your mind needs to be truly at rest. Your brain isn’t going to switch off if you keep mulling over your thoughts. Writing down your thoughts in a sleep journal can help you relax and de-clutter your mind before bed. It can also help you keep track of your sleep quality and habits in order for you to identify what is affecting your sleep and work on improving it.
A good sleep journal will also prompt you with tips, facts, and exercises to help you sleep better and reset your body clock, while also providing space for you to word-vomit your thoughts and worries at the end of the day or the next morning.
3. Start a routine
Similar to being tucked into bed with a story or a lullaby as a child, a comforting ritual can help signal to the body and mind that it’s time to sleep. Drinking a glass of warm milk or a cup of tea, taking a warm bath, listening to soothing music, or writing in your sleep journal before bed can provide a sense of certainty and comfort that will automatically lull you to sleep.
4. Minimise blue light exposure
Many of us choose to “wind down” by scrolling through social media these days. The mindless perusing may make you feel somewhat sleepy but in reality, the screen’s blue light tricks your body into thinking it is daytime and that you need to stay awake by suppressing your melatonin levels (sleep hormones). Of course, there are now many gadgets and apps you can use to reduce blue light exposure on your devices, but you can also opt to invest in books to read yourself to slumber or buy a journal to empty your thoughts in until you dose off.
5. Organise your room
A messy and uncomfortable room can have a negative influence on your sleep. Your bedroom should be your “zen” room – walking into your room at the end of the day should instantly make you feel relaxed, and for that, it has to be organised and clean. Take some time to spring clean, de-clutter, and organise your room in order to get the best sleep possible.
6. Start a gratitude list
Having an optimistic outlook for the day ahead can reduce your stress and improve your sleep. Studies have shown that practising gratitude has many positive effects on our lives, including providing a better sleep duration and sleep quality. So, start a gratitude journal and write down things you’re thankful for that day before bed. Invest in a good gratitude journal that has templates and prompts to ease your way through this new habit.We hope these tips will help you sleep better at night so you never have to wake up on the wrong side of the bed, ever! At MiGOALS, we produce the best empowering planners that are tastefully created to aid your personal development. View our range of goal-setting organisational tools that have helped so many turn their lives around!