5 steps to take RIGHT NOW to get a better nights sleep

There is so much content and advice on how to get great sleep and lots of ‘sleep hacks’ available on the web. But what if I want just some quick and easy simple steps to get me towards a good nights sleep?

These are 5 habits that I have implemented that started me on the journey to get better sleep. I’m by no means perfect and am always striving for the best sleep possible. I have noticed that I feel much healthier, have more energy levels throughout the day and suffer less anxiety during the night by doing this.

1) Relax and take some deep breaths

Take a moment to do some deep breathing. Deep breathing has been known to make you feel more relaxed and put your body to sleep. You can also reap benefits at anytime by doing this.

Start my taking 5 seconds to breathe in through the nose, hold for five seconds, and out through the mouth. Repeating this cycle 2–3 times at any one point throughout the day (and just before bed) will help calm the body and mind.

2) Accept that your sleep quality is going to get better

Congratulations — by virtue of reading this article, you are already well on your way to getting a better nights sleep. With any habit, having a desire to move towards improving your sleep is the most important step.

3) Stop any negative thoughts that are inhibiting your sleep

Often we are stuck with random thoughts in our head in the time prior to going to sleep. Freeing up mental space as much as possible enables us to relax and sleep deeper.

Tip — start my spending 5 mins at the end of each day by writing down all the great things that happen today as well as any lingering things on your mind. Putting them down on paper will reinforce all the great stuff that happen today as well as ‘park’ the thoughts you have until the next day.

A good starting point (that has worked well for me) is the Five Minute Journal. however there are plenty of other options around. Good old fashioned pen and paper will also do the trick!

4) Switch off electronic devices 1 hour before bed

It’s so tempting to check e-mails, go onto social media (and even look on the sleepyhabits site!) however staring at our smartphone, tablet or computer at night causes more harm than we realise. These type of electronica devices emit what is referred to as ‘blue light’. The blue light triggered through such devices suppresses our build up of melatonin. Melatonin is a hormone that anticipates the daily onset of darkness and primes our body to sleep. Without it, our body thinks that it is daytime. In other words, our body is not ready for sleep when we want to and we pay for it by the time our alarm goes off!

Tip — Switch off the devices and read a good fiction book. Reading fiction allows you to disconnect with your worries, concerns and anxieties and puts you into a whole new world.

If you absolutely have to be looking at a screen, wearing blue blocker glasses will block the blue light streaming out and allow for melatonin to build up prior to sleep.

5) Create a ‘sleep mantra’

We often feel that we beat ourselves up prior to going to bed by worrying that we will ‘only get 4–5 hours of sleep tonight’ . By writing and repeating to ourself, a ‘sleep mantra’ (or affirmations) every night, we begin to associate ourselves with the positive statements that after a while we automatically associate getting good sleep as automatic and it enables us to feel calm and sleep more effectively.

By completing these 5 steps, you are well on your way to getting better sleepy habits. This is what worked well for me when I started on the road to better sleep.

Let me know how it works for you and feel free to let me know what else you have done!