less shiddy sleeps for all 😴
In our fast-paced world, it’s easy to put our sleep quality on the back-burner in favour of productivity. Maybe it’s the stress of work that’s got you tossing and turning, or perhaps it’s the asmr tiktok rabbit hole you’ve gotten yourself into only to realize it’s 3am. Whatever it is that’s interrupting your sleep habits, it takes more of a toll on our bodies than we may realize. Not only are you cranky the next morning, a lack of zzz’s robs your body of the chance to decrease blood pressure, level out blood sugar, consolidate memories, and recharge your immune system. You may have heard the buzzy term ‘sleep hygiene’ — this entails a set of habits and alterations to your sleep environment in order to maximize your quality of sleep. These rituals may look different for everyone, but there are a number of steps we can take to make our time in snoozeville a little less shiddy:
- Dedicate 30-60 minutes to winding down — and no, scrolling doesn’t count!: it’s important to develop a ritual that lets our brain know it’s time to sleep. this may include reading a book, having a bath, listening to music, or doing your skincare routine.
- Avoid bright lights and electronics: dim lighting increases production of the sleep hormone melatonin. while we may find comfort in scrolling on social media or watching a show before bed, it can be too mentally stimulating to get our brains into sleep mode. furthermore, the blue light emitted from electronics has a negative impact on melatonin production.
- consistency is key: waking up and going to bed at the same time every day helps our body reinforce a circadian rhythm, which leads to less sleep disturbances and midday yawn fests. along the same thread, a consistent bedtime routine signals to our bodies it’s safe to relax and fall asleep.soak up the sun: light exposure throughout the day helps regulate our circadian rhythm and contributes to wakefulness.
- feel the burn! regular physical activity helps promote deeper and higher quality sleep. this one is a win-win, as better sleep leads to higher energy and motivation when we exercise.
- avoid alcohol, caffeine, and nicotine before bed as these disturb our sleep cycles. the latter two are more obvious culprits, but while alcohol may help you fall asleep easier, it eventually wears off and prevents us from falling into deep, undisturbed sleep.
- make your bedroom an oasis: if you have the means, invest in a good quality mattress and bedding. blackout curtains or an eye mask prevent unwanted light, and essential oils like lavender and eucalyptus can promote sleepiness.
while sleep hygiene may look different for everyone, cultivating habits that promote quality sleep and work for you should be a priority as sleep affects so many aspects of our life and health. so put the phone on do not disturb and fire up the diffuser - the days of shiddy sleep are behind us!