4 Simple Ways to Sleep Better and Worry Less
With technology ruling our lives and daily routine, studies have shown that over-exposure to smartphones are affecting not only the quality of our sleep, but also the quality of our thoughts. We are unknowingly creating unhealthy habits - like mindlessly checking our phone for updates, comparing our lives to other people's 'picture-perfect' squares on instagram and not switching off from work when we leave the office.
These unhealthy habits cause us to have disturbed sleep and increased negative thoughts and worries. We then wake up feeling groggy and unrested with a negative outlook on the day ahead - it can be a vicious cycle.
This is why finding a supportive evening routine - that works for you and is easy to do - is a worthy and important investment of your time. Implementing this healthy habit now, could be the reason you avoid burnout or long-term anxiety and depression in the future.
There are some really simple things you can introduce to your bedtime preparation which will make a big difference to your sleep and thinking patterns.
Here are some ideas for you to try:
1) Start your day the night before
If you find yourself waking up each morning in a panic with no time to do anything, it's a good mindset habit to think about starting your day the night before. Pack your bag, plan your clothes, make your breakfast - and most importantly - write your 'to do' list. This will give you a clearer mind for a more restful sleep so you wake up more energised!
2) Find a good book that you look forward to reading
Can you remember the last time you read a book that you got totally lost in? Think back to that time, when you were engrossed in the story, did you have any other thoughts in your head apart from the characters and the story? I'm guessing no. Reading a good book is underrated in digital times as a fantastic tool to stay present and give your mind and thoughts a break from over-thinking. If you haven't had a good story to read for some time, get to your local bookstore and find one!
Once you have it, try going to bed 30 minutes earlier - preferably with your phone in the next room - and really switch off from your daily life, to help you wind down ready for a good night's sleep.
3) Keep a gratitude Diary
Writing a list of things you are grateful for literally 'forces' your brain to think happier and more positive. Write down 10 things you are grateful for each evening and notice how you feel. They can be general things like 'I'm grateful for my home and how nice it is' or something that happened that day like 'i'm grateful for my colleague who......'. Make sure you include some about yourself in there too - 'I'm grateful for me for making good decisions today!'
4) 7/11 Breathing
If you struggle to wind down before bed, it helps to consciously slow your breathing down. You won't realise it but throughout the day you are almost definitely experiencing shallow breathing throughout stressful periods. 7/11 breathing is simply this - breath in for 7 seconds through your nose, breath out for 11 seconds through your mouth. Repeat this 4 times.
Which one of the above resonates with you the most? Try the one that jumps out at you and start with that. Notice how you feel - do you feel more relaxed going to sleep? Do you have happier thoughts? And how do you feel the next morning? More rested, less anxious?
It may take some time to find what works best for you, but the rewards are worth it if it means you feel calmer, happier and more positive in your day-to-day life.