The World Sleep Society (WSS) celebrates World sleep day on Friday, March 19, 2021. The slogan for the 14th annual World Sleep Day is ‘Regular Sleep, Healthy Future.’
But with our hectic lifestyles, it can be hard to switch off, resulting in insomnia for many. So, what are some of the strategies to help? Here are hero’s top tips to help you drift off and get some shuteye.
KEEP A SLEEP DIARY
If you have trouble sleeping, it might be worth keeping a sleep diary. A sleep diary is simply a daily log where you record your sleep and waking patterns to identify how good or bad your sleep quality is. Hero’s Navigator app technology can track your sleep and recovery.
DE-CLUTTER YOUR BEDROOM
Having too many things scattered around the room makes it feel claustrophobic. The bedroom should be clean and neat. If you have a laundry basket in the room or piles of books, move them into another room. It might make a difference to help you de-stress before heading for bed.
MAKE IT PERSONAL
Add a few special touches here and there to make your bedroom comfy and peaceful. Things like family photographs, ornaments or plants can make the bedroom feel more relaxing and help you drift off.
THE 20 MINUTE RULE
Obviously, we should go to bed when we are tired, however, if you do not fall asleep in 20 minutes then you are advised to try another activity. It is tempting to turn your phone or laptop back on and catch up on the latest series on Netflix, but the harsh lighting will only keep you up longer. Reading a book, doing some yoga, or listening to music are great activities to refocus your mind.
TURN DOWN THE LIGHTS
Try reducing the amount of artificial light in your bedroom using dimmers or low-voltage bulbs. Research suggests that artificial light supresses the melatonin – a sleep inducing hormone – and causes us to stay alert. Switch off mobile phones, iPads etc. and lower the lights in your bedroom. It will create a cosy and relaxing atmosphere.
DON’T OVERDO IT
Tiring yourself to induce sleep is a myth and may be counterproductive as it makes you more alert if you partake in rigorous exercise just before bedtime. Try some gentle exercises like yoga and Pilates – both of which help with relaxation and can help you fall asleep quicker.
AVOID DAYTIME NAPPING
Sometimes it is hard to stay awake in the middle of the day, especially if you have been on the go. However, catching a lunchtime snooze may not be beneficial. Regularly taking naps during the day may force you to rely on them rather than concentrating on ways to get a better sleep at night, so avoid the temptation and save it for the evening.
At hero we pride ourselves on whole-person preventative health and behaviour change coaching, where implementation is key, using our multi-award-winning enterprise technology platform, Navigator.
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