Sleep is one of the most important things that we do each day. How we sleep impacts our health. If affects our memory, learning ability and mood. Not getting enough sleep can take a negative toll on us that will last throughout.
Sleep is foundational: Some sleep strategies to set the foundation for your day
Use bed for sleep (and sex) only: Televisions , laptops, tablets, and video games are problematic not only because of the light they emit, but because of their content. Such activities keep us aroused; they keep us wide awake just as we’re trying to calm it down. While falling asleep to soothing music can be very helpful to some, not all music is soothing.
Deal With Worrying During The Day: One reason your mind may keep you awake is because you’ve unfortunately practiced an undesired behaviour. You’ve developed a bedtime routine where upon lying down you actually become more alert. If you spend many a night in tossing and turning, worrying, ruminating or being upset – your bed has become a cue for tossing and turning and being upset. What to do: give yourself time earlier in the day to deal with unfinished business and those your worries of yours will be less likely to follow you to bed.
Consistent Sleep Time / Wake Time: Although this may be common knowledge, it bears repeating. If you can maintain a really good sleeping schedule where you are going to bed at the same time, and getting up at the same you will develop a routine that will help you immensely.
Create a calm, uncluttered, cool, dark space to sleep in: Set up your sleep environment optimally for sleep. For example, too much light, especially in the evening, has a very powerful awakening effect on the brain. You want to minimize that impact on alertness and keep your sleep environment dark.
Noise: There many types of noises that impact us: snoring bed partners, or family members watching TV or a busy neighbourhood. Some of these can be fixed or minimized, while other cannot. Some stratgies to consider: foam earplugs, or a fan or white noise machine to mask the sound.