If the pandemic has been playing havoc with your sleeping habits, then you’re not alone. The disruption to daily life, added anxieties and worries, as well as, excessive screen time are just a few of the factors contributing to a reported lack of sleep for millions during these crazy times.
At LOOM we’ve been doing some of our own research into the topic and have put together a list of our five top tips for a good night’s sleep based on scientific evidence compiled by people far smarter than us.
So here goes…
GET OUTSIDE AND MOVE YOUR BODY
Even if the sun isn’t shining brightly, getting outside during the day into the natural light will have a positive effect on your circadian rhythm, also known as your sleep-wake cycle. Combining this with exercise will not only help to make you more tired later in the day but also boosts the effect of natural sleep hormones such as melatonin.
STICK TO A SCHEDULE
Creating a routine can create a sense of normalcy even in abnormal times and by avoiding major variations to your daily sleep times it is easier for your mind and body to acclimatise to a consistent sleep schedule.
CREATE A PERFECT SLEEPING ENVIRONMENT
This one seems obvious but in creating the perfect environment to sleep in, it will undoubtedly help you to nod off more easily. This includes everything from making your bedroom as dark as possible and allowing in no artificial light such as phone screens or radio alarm clocks, to ensuring you have a comfortable bed, bed linen and sleepwear. The temperature of your bedroom is also vitally important (Anywhere between 16 to 20 degrees Celsius is advised).
ALLOW TIME FOR RELAXATION BEFORE BED
It is important to allow time to switch-off before getting into bed. Scientists recommend that a hot shower or bath will not only help you relax but also a rise in body temperature, which will reduce before bed, helps to produce more of that natural sleep drug melatonin. Putting the tech to one side and reading a book instead or even doing a short meditation and focusing on the best moments of your day before falling asleep will help to empty your mind of anxiety and hopefully let you drift off more easily.
KEEP A NOTEBOOK BY YOUR BED
Late at night, any stress or worries can feel much greater than they do during the day. By keeping a notebook by your bed and writing down anything that is on your mind or keeping you from sleep, it can help you to put concerns to one side until things become more manageable or achievable the following morning.