A Goodnight Sleep is Selfcare
While many of us don't count sleep as self-care and don't give that much importance to how we rest our mind and body, we all should be reminded that sleep is an essential part of self-care and plays an integral role in your well-being. If you want to improve your health, productivity, energy, and live a healthier and happier life, then you should pay attention to your sleep routine.
Getting the recommended seven to nine hours of sleep is a big struggle for many people. Unfortunately, many of us do not get proper sleep-in today's generation because we have many distractions before we go to bed – non-stop browsing of social media, watch Netflix all night and often our busy work schedule occupies our mind even before we go to sleep. Getting restorative sleep is much important than long hours of sleep. Remember that sleep quality is more important than sleep quantity, and our long-term health depends on the regeneration that happens during our restorative sleep (or deep sleep). That being said, a good and deep 7-8 hours of sleep is better than that 12 hours of sleep.
There are a lot of ways to practice in promoting good sleep. Here are some routines you could try before going to bed.
Do a night skincare.
We know that skincare is a must but practicing skincare before bedtime and making it a night routine can improve your sleep quality. This can set your mood and your body whenever you do skincare at night; your body tells you that it is time to rest. This will serve as your Pre-Bedtime routine and take a warm bath before sleeping – it will make your skin better and give you a pleasant and relaxing sleep.
Reduce blue light exposure.
Blue lights from our phones, TV, and computers reduce hormones like melatonin which promotes sleep. So, avoid watching a movie or browsing your social media if you want to sleep early. These devices can keep your brain occupied, making it hard to fall asleep. Try to disconnect 1 hour or 30mins before your bedtime schedule – try reading a book or listen to soft and calming music instead.
Eat a light snack before bedtime.
If you are hungry or full, it will be hard for you to fall asleep. Eating a small snack such as a banana or a glass of milk before bedtime plays a considerable role in improving your sleep quality. If your dinner schedule is at 6:00 pm and your bedtime schedule is at 9:00 pm, you may take a light snack around 8:00 pm before you do your pre-bedtime routine. This part is optional. If you have eaten a full meal for dinner and you think it will be enough while you sleep, then you don't have to take a light snack before bedtime. It is entirely up to you. Just remember to not go to sleep with an empty or full stomach because your sleep will be interrupted.
Set your bedroom environment and temperature.
Your bedroom environment plays an essential role in promoting good quality of sleep. Often, this means calm, dark, and quiet. Critical factors like your bedroom temperature, bedsheet and pillows, and lights affect your sleeping quality. If you want to have a good and deep sleep, invest in good brand quality and high-performance beddings. Your mattress, pillows, comforter, and sheets all play a vital role in making sure you are comfortable when you sleep.
Try to create a sleep-inducing bedroom by using a light, calming scent of essentials oils at night. Diffusing essential oils such as lavender, lemon and peppermint promotes a good quality of sleep and will help you relax and put your mind and body at ease.
Lastly, set your bedroom temperature to the temperature you are most comfortable when sleeping. You don't want it to be a distraction by being too cold or too hot when trying to rest.
Make your sleep a priority.
Set a time scheduled for your sleep and take control of your daily sleep schedule. Sleeping and waking up simultaneously every day will help you create a good sleep routine. Do not make plans during your scheduled time of rest. Of course, this may be broken from time to time but don't make it a weekly habit; otherwise, your body's internal clock will change, and it will be harder for you to establish another sleeping pattern again. So, if you care about your overall health and well-being, make your sleep a priority.
Sleep is essential to our physical and mental health. Remember that a good quality of sleep is just as important as your regular exercise and healthy diet. While most of us don't prioritize sleep, this reminds us that we should pay attention to how we rest our hardworking bodies and mind at the end of the day. Practicing all these routines and strategies can be a little overwhelming. But remember that it's all-or-nothing. And If you've always struggled with sleep, it may be time to consult a professional.