A great place to start. Because really even though everyone’s talking about getting more/better sleep, it’s very well possible that you’re already doing exactly that. But if you suspect your zzz’s could use a little TLC, Preeti shares common signs of poor sleep A great place to start. Because really even though everyone’s talking about getting more/better sleep, it’s very well possible that you’re already doing exactly that. Taking more than 30 minutes to fall asleep at night.
Regularly waking up more than once per night. Feeling tired and having difficulty concentrating during the day (causing you to reach for more caffeine).
Physical signs like skin breakouts, puffy eyes, or dark circles. Feelings of hunger especially for junk food and unintended weight gain.
Feeling more stressed, emotionally exhausted, angry, or irritable. Get sunlight in the morning. Even just 15-30 minutes outside in the sun can help you wake up and reset your circadian rhythm. As we’ve shared on the topic previously, everything from artificial light to stress to jet lag can compromise your sleep quality. Getting a little morning sun is an easy and enjoyable way to combat this.
Limit caffeine and alcohol. “Both of these substances can stay in your system for some time and disrupt your sleep quality,” notes Preeti. We aim to cut caffeine off by the early afternoon and try to keep alcohol to weekends or special occasions. Take a warm shower or bath. I used to be a morning shower person—and then I discovered truly how relaxing it can be to take a warm one at night. If you go the bath route, try a magnesium bath soak that’ll encourage muscle and mental relaxation. According to Preeti, a warm shower or bath “may help you relax, destress, and lower your body temperature, allowing you to fall asleep faster.”
Keep a journal. Journaling is a go-to method for calming our minds and getting aligned at the start and end of each day. Preeti appreciates it as a “brain dump,” which keeps racing thoughts at bay. Get moving. Where sleep and stress are concerned, exercise is the perfect two-fer. It’s known to promote mindfulness and relaxation, thus relieving stress. Movement can also help you fall asleep faster and feel more energized throughout the day. Try a guided meditation. Another wonderful way to reduce stress and improve sleep? Meditation. Even just a few minutes can help you connect with your breath and slow your thoughts. Apps like Headspace, Calm, or Superhuman are all excellent places to start.