More than ever, sleep matters so much. From my childhood on I had sleeping problems. Over the years I tried it all to have a better sleep hygiene. I’m happy to share what I learned over the years.
A ‘healthy’ lifestyle‘ doesn’t only include eating your greens, drinken enough water and exercising. Having fulfilling relationships & social life, finding joy in whatever you do, being creative (also in whatever you do), a good sleep hygiene is one of the major factors to take into account.
You may have noticed that you tend a lot more to crave ‘unhealthy’ food & overeat when you are tired. I know I do :). Further it decreases your immunity, you get sick more easily. It also disrupts your hormones. Less sleep means reduction of leptin levels (appetite suppressing) & elevation of ghrelin levels (appetite stimulant), more specifically it leads to more craving of high carbo-hydrate food (source Medscape).
– your bedroom is your sanctuary: no TV, no computer, no clutter, soft colours, bring in some plants (aloe vera, snake plant…).
– wind down in the evening before going to bed, plan some ‘no screen’ time 1h-2h before. Read, practice some yoga, soft stretching.
– use your sleep function on your phone, installing the same time to go to bed/wake up every day + your phone goes on silent mode on a specific time every day and starts up on a set moment in the morning again.
– avoid hard lights in the evening, so even in the bathroom, f.e. brush your teeth without the big light on. I like to use a candle :).
– air your room during the day or even sleep with an open window
– in bed, think of five things you are grateful for or think of your favourite events during the past day. You cannot be stressed and grateful at the same time :).
– I like to repeat the Loving kindness meditation (Jack Kornfield)
May I be filled with loving kindness
May I be safe from inner & outer dangers
May I be well in body & mind
May I be at ease & happy
When you do wake up at night and can’t fall asleep straight away, don’t stay in bed, get up without putting the big lights on, have some warm water or tea, maybe read some and go back to bed after a short time.
I hope this helps, let me know what works for you.
Lots of love and zzzz.