Seven strategies for better sleep
In a previous article (To Sleep, Perchance To Dream: The importance of sleep for the middle-aged | by Graeme Fowler | Dec, 2023 | Medium) I talked about the importance of sleep for the middle-aged, but in reality a lot of this applies to anyone.
I’ve written about why its important, so its only fair I write about some tried and tested strategies on actually getting a good night’s sleep.
This article will talk about seven strategies that I’ve used in my life whenever I’ve found spells of short or poor quality sleep.
1. Establish a Consistent Sleep Schedule: We’ve all been there — you’ve had a crazy week of early mornings and late nights, but you can lie in on Saturday and Sunday and get right back on track. Well, I have bad news for you: catching up on a sleep debt is a fallacy. Changing your wake up time on a weekend was once described to me as a form of jet lag — your body has to adjust to the changed schedule and it takes time to adjust. By the time you have - it’s Tuesday! Our bodies adore routine, and sleep is no exception. Set a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock, optimizing the quality of your sleep by aligning with its natural rhythms.
2. Create a Sleep-Inducing Environment: Transform your sleep space into a haven of tranquillity. Sounds like an advert, but as will become a clear thread here getting a good night’s sleep is about giving your mind and body the best chance to power down. Keep the bedroom cool, dark, and quiet. Invest in comfortable bedding and pillows. Consider blackout curtains to banish intrusive light, and if noise is a concern, explore the soothing sounds of white noise or nature sounds.
3. Embrace a Relaxing Bedtime Routine: Signal to your body that it’s time to wind down with a calming pre-sleep routine. Engage in activities that relax your mind, such as reading a book, taking a warm bath, or practicing gentle yoga. Avoid stimulating activities like screen time at least an hour before bed. I’d even recommend avoiding Medium if you can and I get for a writer that is difficult to suggest, however I find reading Medium articles just fires up my brain and creativity — avoiding sleep because you’re inspired will have the same effect on your body as if you’re avoiding sleep gaming, for example.
4. Watch Your Diet and Hydration: Your eating and drinking habits play a role in sleep quality. Limit caffeine and nicotine intake, especially in the evening. Opt for a light, balanced evening meal — yes, after Thanksgiving (reference for my American friends), Christmas, and other holiday celebration meals people tend to feel sleepy however that’s just in the short-term and rarely leads to quality sleep. Also be mindful of alcohol consumption — again, like eating turkey, it can make you feel very sleepy however it can disrupt the later stages of sleep.
5. Exercise Regularly (At The Right Time): I need to start this one with a disclaimer from my own experience. Exercising at night might be the only time you have available to actually work out, hit the gym etc. Working out is important for many, many reasons and regular physical activity promotes better sleep so if the evening is when you need to do it — do it, but work hard enough to tire yourself out and try to avoid caffeine-based supplements and drinks.
6. Manage Stress and Anxiety: I mean talk about easier said than done, right? I may as well have advised you to win the lottery for this one! But the truth of the matter is that the trials and tribulations of modern life weigh heavy on the mind. Incorporate stress-reduction techniques into your routine, such as mindfulness meditation, deep breathing exercises, or journaling. Creating a worry-free mental space before bedtime fosters a conducive atmosphere for quality sleep.
7. Invest in a Comfortable Mattress and Pillows: Hands up who’s expecting some affiliate links here? The foundation of quality sleep lies in your mattress and pillows. Evaluate whether your sleep setup is supporting your body adequately. If your mattress is sagging or pillows are flat, consider investing in high-quality replacements to ensure proper spinal alignment and overall comfort.
Which of these strategies have you tried? What have you found that’s worked best for you? I’d love to read your comments and suggestions on how you all grab your zzzs.