Have you ever felt like you struggled with getting at least 7 hours of sleep each night and find yourself extra tired in the morning? We know that sleep is essential for your physical and mental health, but sometimes it's hard to just sleep. Maybe you find yourself tossing and turning in the bed, scrolling through Instagram, thinking about your long list of tasks you need to complete at work or just thinking "Why can't I just fall asleep?"
Most studies have shown that you need at least 7 to 9 hours of sleep, but it can feel like you don't have enough hours in a day to actually get this amount of rest. Sleeping is a great way for your body to restore and remove toxins in your body and brain. Well, we have some strategies to help you improve your sleeping patterns which we like to call SLEEP HYGIENE.
1. Create a bedtime that works for you.
Set a bedtime and start preparing yourself mentally to go to sleep.
2. Avoid using electronics at least 30 minutes before bedtime.
Lower the brightness setting on your phone. Most cell phones will allow you to set a "night shift" feature that will automatically dim the tone on your cell phone at a set time.
3. Turn notifications and alerts off.
We know your group chats are probably lit and filled with funny memes, but remember your body needs rests. Your friends and the memes aren't going anywhere, so feel free to put your phone on DND mode.
4. Avoid caffeinated drinks and alcoholic beverages before bedtime.
Try drinking herbal tea like chamomile or peppermint before bedtime. You can use this moment to practice being mindful while drinking your tea.
5. Practice mindfulness in the shower.
Try using an aromatherapy scented shower gel at night that is calming, such as lavender, vanilla, eucalyptus, and chamomile scents. While in the shower, use your senses to engage in a mindful shower.
Mindful Shower Tips:
Listen to the sound of the shower running in the bathroom.
Feel the steam and water touching your body.
Smell the aroma of your shower gel or soap bar.
Breathe in and exhale the scents of the shower gel or soap bar.
6. Utilize a meditation app.
You can either meditate or practice a body scan before going to bed. There are several apps, such as Calm, Insight Timer or Rain Rain to help release tension in your body and help you clear your mind.