Why a good night’s sleep starts the minute you wake up!
In our fast-paced and demanding lives, it's getting harder for more of us to get a good night's sleep. The truth is the quantity and quality of your sleep is intricately connected to the habits and choices you make throughout the day. Contrary to popular belief, achieving a restful night doesn't begin when you crawl into bed; it starts the minute you wake up in the morning.
As a recovering insomniac myself, and now certified sleep coach, I’ve spent years studying the science of sleep so, let’s delve into the reasons why prioritising your sleep starts with the dawn of a new day.
I’ll be sharing even more tips on how to sleep well in a totally FREE masterclass I am running on 12th March.
Tips to Help You Sleep Better
1. Establishing a Consistent Routine
The human body thrives on routine, and the sleep-wake cycle, also known as the circadian rhythm, plays a crucial role in regulating our sleep patterns. By waking up at the same time every day, you signal to your body when it's time to be alert and when it's time to wind down. Consistency in your morning routine helps synchronise your internal clock, promoting a smoother transition into a restful night. It may be tempting to have a much-needed lie in at the weekend to ‘catch up’ on missed sleep but this lack of consistency just sends your routine-loving brain into a nervous frenzy of uncertainty.
2. Exposure to Natural Light
Natural light exposure during the morning hours is a powerful cue for your circadian rhythm. Sunlight helps regulate your body's internal clock, influencing the release of hormones like melatonin, which plays a key role in promoting sleep. By getting outdoors or opening your curtains in the morning, you signal to your body that it's time to be awake, enhancing your chances of experiencing a more restful night later on.
Check out this free ‘Morning Light’ mindfulness exercise I’ve shared on YouTube and incorporate it into your morning routine to get you off to a strong start.
3. Physical Activity and Exercise
Engaging in regular physical activity is a well-known contributor to overall health, but its impact on sleep quality is often underestimated. Morning exercise can help regulate sleep patterns, improve mood, and reduce stress, setting the stage for a more peaceful night's sleep. However, if you exercise at night, it's essential to complete your workout at least a few hours before bedtime to allow your body temperature and adrenaline levels to return to normal. If you want to exercise in the evenings, then try something more mindful like yoga or Pilates which will help you use up any excess stress hormone in your bloodstream whilst calming the mind in preparation for sleep.
4. Stress Management
Stress and anxiety are notorious for wreaking havoc on sleep quality. How often have you gotten up off the sofa to head upstairs feeling sleepy, only to then lie wide awake in bed with a million thoughts whizzing around your head? By incorporating stress management techniques into your day, you can limit the levels of stress hormones such as, adrenalin and cortisol that are pumped into your blood, dis-regulating your nervous system, and making it near impossible to ‘switch off’ at bedtime or wake you at 3am.
Learning some simple and quick mindfulness exercises, such as those I share in the 30-day Mindfulness Challenge can help you to create a buffer against the pressures of the day and help you to sleep better at night.
A Good Nights Sleep
In the quest for a good night's sleep, the journey begins as soon as you open your eyes in the morning. The choices you make throughout the day, from establishing a consistent routine to prioritising exposure to natural light, exercise, and stress management, all play a pivotal role in shaping the quality of your sleep. By recognising the interconnectedness of your daily habits and nighttime rest, you can pave the way for more rejuvenating and restorative sleep.
Remember, a well-rested night is not just about the hours you spend in bed; it's about the lifestyle you cultivate from the moment you wake up each day.
Don’t forget to sign up to my free ‘Sleep Well’ Masterclass on 12th March for even more tips and advice. A recording will be available if you can’t attend live, but you must be signed up to receive it. There will also be a Q&A session exclusively for those who attend live where you can ask me anything about your struggles with getting a good night’s sleep.
Or book a free discovery call for a chat about how I can help you to sleep better!