Spoiler ALERT... it starts the minute you wake up!
Looking for ways to achieve a great night's sleep to wake up feeling refreshed & energised for your day?
Here are some tips to consider:
TIP #1
- Aim to get up as soon as you wake. (Try not to hit the snooze button more than once)
CONSIDER -
Placing your phone where you need to physically get up to turn off the alarm if you have one set.
TIP #2
- Perform a body check, take some deep breaths or complete a short meditation.
CONSIDER -
To control the urge to reach for your phone or device, allow yourself to wake naturally without a bright light in your face.
TIP #3
- Make your BED.
CONSIDER -
Making your bed as soon as you are out of it, to help you start the day with a sense of achievement ready to take on your day.
TIP #4
- Get out into the morning light within an hour of waking for 10 minutes.
CONSIDER -
Enjoy your morning coffee, tea or breakfast outside OR take a morning walk OR engage in outdoor exercise if possible.
TIP #5
- Set about your day, aiming not to drink too much coffee or alcohol & Eat your meals in regular intervals.
CONSIDER -
Setting your day with familiar body patterns will help your internal clocks & circadian rhythm to establish a daily routine.
TIP #6
- Work in 90-minute cycles (if applicable) & take small breaks to recompose yourself to assist with productivity & creativity.
CONSIDER -
Deciding what you want to achieve in the day & making it manageable & achievable. Find a time to switch off from screens & stick to it daily.
TIP #7
- Re-centre yourself though out the day, limiting your exposure to white light as the day unfolds as best as you can.
CONSIDER -
Getting outside in the late afternoon/evening to help your body reconnect & recognise sleep is approaching.
TIP #8
- Move to YOUR wind-down ritual OR bedtime routine...
CONSIDER -
- Reducing your screen usage
- Adjust the brightness settings on devices.
- Eat your meal/s
- Warm shower
- Deep breathing
- Read a book
- Meditation... etc
** Try not to overthink & overwhelm your thoughts with sleep.
Create a "ritual" to follow each evening and IF you wake...implement this ritual again to encourage your brain to recognise that these steps induce sleep for YOU.
You may also want to add in: -
- an eye mask
- meditation music
- centering yourself with a body check
- deep breathing
- earplugs
Etc...
Did you find this helpful? I would love to know - hit reply to chat further - is there anything here I missed? What are some of your ritual steps to ensure quality sleep?
Speak soon
Stacey
Feel free to follow me on Instagram - using the following handles - staceygeracenutrition and insidenouthealthbannockburn
Inspired by Tom Coleman - sleep extraordinaire.
