In the previous blog, we looked at whether you were sleeping for success. In this blog, we are going to look at how to improve the quality of our sleep.
Now when it comes to having good quality sleep what you do before bed matters as much as what you do in bed. So, there are things to consider before your bedtime ritual. I know in my case as I slept throughout the night very soundly, I interpreted that to mean I could do anything before I go to bed.
However, when the quality of my sleep was assessed it was extremely poor because I was doing anything before I go to bed which including working on my laptop, on my phone and watching scary crime programmes before going to sleep. None of which helped.
So, looking at your routine, what is it that you are doing in the run up before going to sleep, will enhance how well you sleep when you do go to sleep. You also need to think about relaxation before sleeping as that is likely to make a difference, namely reduce stress levels.
So, if we are trying to improve the quality of our sleep the things that we need to look at are how well we are sleeping. This can be done in terms of trying to ensure that we get as much as possible of the good sleep stuff, such as the slow wave and the REM sleep, cos these are the things that improve the quality of our sleep.
The reality is however, that this is largely out of our control. Things like age have a massive impact on this. However, there are some indirect things that we can do such as exercising regularly and making sure that we eat well and even think about our use of light.
I had never heard of the term light pollution before but you know light does impact how tired we do feel and our circadian rhythm, (the biological cycle of various processes that happen over twenty-four hours), when certain hormones are released in the body it is more likely to induce certain responses within us.
So, these can help us to have better sleep and another key thing which I am getting better at but can still improve upon, is having a regular time to go to bed and that will improve the quality of your sleep. In the last blog, I mentioned sleeping for a good length of time, so if you didn’t catch that in the last blog, have a read to find out about the length of sleep that is recommended. As well as going to bed at the same time it’s important to wake up at the same time each day and then you are likely to have a better quality of sleep.
There are some other things that you can do when it comes to your daily habits such as getting outside, making sure that when it is dark that we turn down or turn off the lights, avoid looking at white light, such as the TV, phone or computer screen, as that can really interfere with the melatonin production, which is what helps us to sleep well.
Avoiding things like caffeine, especially if you find that it affects you so that your body has enough time to allow that effect to wear off before bed and things like having healthier habits such as not smoking or chewing tobacco (do people even do that anymore) and making your bedroom the place for sleep and giving it a designated purpose which is flor sleep and to get a little frisky. Then you will probably find that you have much better quality sleep.
I hope to hear of how your sleep has improves. A good question is, how will you know that you have slept well? A lot of that is to do with how you feel when you wake up in the morning. Yet, perception and reality can be two very, very different things. I thought I was a great sleeper even though I woke up tired, only to find out that great sleep wasn’t just based on hitting the pillow and being out cold until the alarm wakes me up in the morning. Great sleep means that when I wake up in the morning that I feel refreshed and rejuvenated.
When was the last time that you felt that after waking up in the morning?
If you haven’t felt that for a while, the probability is that your sleep quality is quite poor. But then on the flip side, as perception can differ from reality, I have had a lot of people say they don’t sleep very well and then when I look at the feedback from their Self Discovery Session, they have got some really good quality sleep. This supports the research shared in the last blog that started my decade of insufficient sleep, showing so how we feel or what we think about our sleep can be quite different from what is actually happening when we sleep. Hence, getting some objective information really helps and that’s where the Self-Discovery Sessions have been absolutely invaluable to me.
If you would like to find out more about a Self-Discovery Session so that you can get some more objective information about how you are sleeping, then please feel free to get in touch. I wish you some great quality sleep.
Until next time, shine on and Shine Out!
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