How Can I Train Myself To Sleep Better?

How to sleep better.
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How Can I Train Myself To Sleep Better?

For most people, good sleep is all about routine – having a sleep schedule yields consistent sleep and helps reduce episodes of sleeplessness.  

However, stress and anxiety can sometimes undermine your body clock, keeping you from falling asleep and inducing insomnia.

In any case, training yourself to sleep better is possible. You must de-stress, wind down, and set your body and mind up for slumber. This article explores how you can train yourself to sleep better with tips from our experts.

Let’s jump in!

The power of the sleep schedule

A sleep schedule is the most powerful way to train yourself to sleep better because it directly impacts your sleep-wake cycle.

Your sleep schedule includes strict times for going to bed and waking up. Even if you don’t nod off at an ideal time, getting up at set times will reset your body clock over a few nights, adjusting your sleep-wake cycle into normality.

Most of us have a poor sleep schedule, staying up late and sleeping in (especially on weekends). Sticking to set times or windows adds routine to your sleeping habits, training your body to feel tired and wake up.

Circadian rhythm, How Can I Train Myself To Sleep Better?
Circadian rhythm is an educational natural cycle for healthy sleep and routine. Labeled is a biological clock that rules explanation with a day scheme for wellness.

If you can’t sleep, get up!

There’s nothing worse than lying in bed, unable to sleep. Getting up will allow you to wind down again and tire yourself out.

Reading is the best activity during uptime because it makes your eyes heavy, helping you drop off. Another thing you could try is moving to another bed – this could improve comfort and help you relax.

Manage blue light exposure

Blue light from digital screens and displays suppresses your body’s release of the sleep hormone melatonin. Simply put, staring at a smartphone and watching TV in bed without filtering out blue light is bad for sleep!

Woman in bed using an electronic device.
Pictured: Woman in bed using an electronic device.

Here’s what you can do:

  • On your smartphone – schedule the blue light filter/ night light to turn on three hours before bed. If your phone doesn’t have one, download an app.
  • On your TV – activate a warm colour mode and leave it on, so you don’t forget.
  • If you don’t want to mess with your devices – wear blue light filtering lenses in your glasses (if you don’t wear glasses, get clear frames that filter blue light).

Manage your smartphone usage

Whipping your smartphone out to check the news and happenings on social media could negatively affect your mental health. Stress and anxiety are linked to poor sleep, so fuelling these will only exasperate your sleeping problems.

We recommend turning your smartphone off an hour before bed. For an alarm, you can use a simple alarm clock, a wristband/smartwatch that vibrates to wake you, or a smart hub like the Amazon Echo, Apple HomePod, or Google Nest.

Manage your caffeine consumption

Consuming caffeine up to six hours before bedtime disrupts sleep, significantly affecting sleep quality and duration in healthy adults.

Coffee, energy drinks, and caffeine-rich desserts are the most significant sources of caffeine. The good news is the issue is easy to resolve – don’t consume them!

De-stress with relaxation techniques

The 4 7 8 breathing technique is based on pranayama, an ancient yoga practice.

We all carry stress throughout the day, and letting go of stress at bedtime can be exceedingly tricky, especially with racing thoughts.

But you must! De-stressing will lower your blood pressure and heart rate, helping your body relax and enter a shutdown stage.

Here are the best ways to de-stress:

  • Try the 4-7-8 breathing technique – sit down and close your eyes. Inhale for four seconds, hold for seven seconds, and breathe for eight seconds. Repeat three times.
  • Meditate and become a space person – sit down and cross your legs. Place your hands on your knees, close your eyes, and picture blackness. Focus on the darkness and picture yourself floating, like you are in space.
  • Read a book – reading a book will take your mind and thoughts to another plane, helping you relax with a topic that excites and intrigues you.

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