How to transform your sleep in 5 simple steps!

Unlock the secret to gaining your full potential. If you're ready to access the untapped power of a good night's sleep, get ready to discover the transformational steps that can turn your nights into limitless vitality and relentless productivity!

 

Step 1: Establish a consistent sleep schedule.

It may sound easy but trust us...Its harder than you may think! Try to go to bed and wake up at the same time each day. Even on weekends, yes EVEN on weekends! Though it may seem hard a consistent sleep schedule will help regulate your body's internal clock or circadian rhythm. This consistency makes it easier to fall asleep, stay asleep and experience deeper more restorative sleep. 

Sticking to a consistent schedule, massively improves mood and reduces risk of mood disorders like depression and anxiety. Disrupted sleep patterns can contribute to mood swings and irritability.

A consistent sleep pattern supports better cognitive functions, including memory, problem-solving and decision-making abilities. It also promotes faster reaction times and increased alertness. These are just a few of many benefits of sticking to a consistent sleep schedule!

Step 2: Watch what you eat & drink before bed!

Honestly... its hard we get it, we all get the urge to snack and consume lots of different things sometimes, just before we go to bed. Though is it really worth it? Probably not... Heavy meals, spicy foods, caffeine and alcohol should be avoided. Its recommended to not eat any of these foods within 2-3 hours before going to bed.

For the meals, this may cause indigestion or heartburn, making it extremely difficult to fall asleep. 

Caffeine and other substances such as nicotine on the other hand, act as stimulants, which will interfere, with your natural sleep cycle. Leading to a fragmented sleep cycle, frequent awakenings and overall difficulty falling asleep!

Finally alcohol, while it can be sedating it can disrupt sleep cycle, supress rapid eye movement (REM), which is a stage of sleep associated with dreaming and memory consolidation. As a result of this, even if you do sleep for a full duration of time, its likely you will wake up feeling less refreshed and tired.

Step 3: Limit screen time before bed

We, know you have heard this a million times before! But its because its true. You must limit your screen time at least 1 hour before bed! Due to the blue lights which are emitted through phones, tables and computers. They can easily interfere with the body in multiple aspects such as:

Exposure to blue light, through certain devices can disrupt the production of melatonin, a hormone which regulates sleep wake cycles. Concluding in the challenge of falling asleep and could lead to a delay in your body's natural sleep onset. 

Though, its not just blue light which can cause disrupted sleep...No an increase in stimulation can also play a major part in ruing sleep! Content on screens typical engaging content, games or social media can be mentally & emotionally stimulating. This stimulation can make it very difficult to relax and wind down just before bed. Leaving your mind active and alert when really it should be in a sleep-ready state. 

Step 4: Create a relaxing bedtime routine 

Its time to take anything and everything away, leaving you with only the key things you need for a perfect nights rest. A relaxing bedtime routine is one or more calming activities, which you perform within the hour of you hitting the hay. A few good activities to take part in could be...

Reading a physical book, Yes put the phone down & pick up a real, physical book! Reading can be a soothing activity and an enjoyable way to unwind and relax before going to bed.

Take a warm bath or shower, either of these are key things to do before heading to bed. As both can relax your muscles and potentially prepare your body for a good nights rest.

 

Step 5: Optimize your sleep environment 

Now, this may seem small, but its not just the big things which contribute to better sleep! Keeping a room well equipped to sleep and function in, is super beneficial as it could be something as simple as keeping your room dark and trying to let as little light in as possible, keeping a room quiet and noise free or even if you can try to keep your room at a slightly cool temperature. The recommended room temperature for optimum sleep is anywhere from 15 degrees to 19 degrees.

Conclusion

These are only a few simple tips which may help to improve sleep. Remember for any of these tips you may not see results straight away (better sleep). But if you stick at them and try to improve your sleep, any of these tips should come in handy and help to keep you feeling refreshed and ready for anything! 

Please remember these tips may not work for everyone though, should act as a simple and reliable guide for those who struggle gaining quality sleep.