Sleep, that elusive yet essential part of our daily cycle, plays a crucial role in our overall well-being. I recently had the opportunity to sit down with Sarah Mitchell, a lifestyle coach who specialises in holistic health practices, to discuss her personal journey into mastering sleep hygiene. Her insights offer a practical blueprint for anyone looking to improve their sleep quality.
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Sarah, like many of us, once struggled with irregular sleep patterns and restless nights. “I used to think my sleep problems were just a part of life,” she confided. “But once I realised how much sleep affects everything else, from mood to productivity, I knew I had to make a change.”
1. Stick to a Consistent Sleep Schedule
Sarah’s first step was to set a regular sleep schedule. “I used to have wildly different bedtimes, especially on weekends. But sticking to a consistent schedule helped reset my body’s internal clock,” she explained. “Now, I try to go to bed and wake up at the same time every day. It makes waking up in the morning so much easier.”
She noted that this simple adjustment was surprisingly effective. “The more consistent I became, the better I felt in the morning. It was like my body finally knew what to expect.”
2. Create a Relaxing Bedtime Routine
To help her mind transition from the day’s busyness to rest, Sarah developed a soothing bedtime routine. “I start winding down about an hour before bed,” she said. “I might read a book, take a warm bath, or listen to some calming music. It’s all about setting the mood for sleep.”
Sarah found that these activities signalled to her brain that it was time to relax, making it easier to drift off when she finally lay down. “Over time, my brain began to associate these activities with bedtime, and falling asleep became much more natural.”
3. Limit Screen Time Before Bed
One of the biggest changes Sarah made was reducing her screen time before bed. “I was guilty of scrolling through my phone right up until I turned out the lights,” she admitted. “But I learned that the blue light from screens can mess with melatonin production.”
She now avoids screens for at least an hour before bed. “If I need to use my devices, I use a blue light filter. It really helps me feel sleepy when I need to.”
4. Watch What You Eat and Drink
Sarah also became more mindful of her evening diet. “I used to drink coffee in the late afternoon and snack on heavy foods at night,” she said. “But caffeine and heavy meals can keep you up long after you’ve had them.”
Now, she opts for light snacks if she’s hungry before bed and has swapped her evening glass of wine for soothing herbal tea. “It’s amazing how much better I sleep without those late-night indulgences.”
5. Make Your Bedroom a Sleep-Friendly Environment
Lastly, Sarah transformed her bedroom into a sanctuary for sleep. “I invested in blackout curtains and a white noise machine,” she shared. “I also keep the room cool and ensure my bed is comfortable.”
These changes created an environment conducive to rest, allowing her to fall asleep quickly and stay asleep throughout the night. “It’s all about making your bedroom a place where you want to sleep,” she advised.
Sarah’s journey into better sleep hygiene is a testament to how small, intentional changes can significantly enhance our sleep quality. By sticking to a consistent sleep schedule, creating a relaxing bedtime routine, limiting screen time, being mindful of what we eat and drink, and making our bedrooms sleep-friendly, we can all enjoy better rest and wake up feeling refreshed and energised.
Her story serves as a gentle reminder that improving our sleep doesn’t have to be complicated. With some thoughtful adjustments, restful nights are well within reach for everyone.
By Diana Tahjmir
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