Sometimes it can be hard to calm your mind down after a busy day. Whether we spend our days sitting in classes or socializing in the sunshine, our minds are constantly at work. Often in the spare time that we do have, we bombard our minds further with photos, text messages, and other forms of social media.
Restful sleep is so important for both physical and mental health. Sleep deficiency, in particular, is linked to all sorts of mental health illnesses and physical diseases. We need sleep to help heal our bodies and prepare our minds for the next day.
Try incorporating some of these tips into your daily routine so that you can have better quality sleep!
Power Down
If possible, try to turn off your electronic devices 1 to 2 hours before you go to bed. Rather than using your last hours of the day watching Netflix or stalking people on Instagram, you will feel much calmer if you read a book or journal instead. If this seems too unrealistic for your routine, at least decrease the brightness on your screens as much as you can. The darker your screens and the darker your bedroom, the more melatonin (the hormone that brings on sleep) your body will produce.
Wake Up at the Same Time Every Day
Try to go to sleep and wake up at approximately the same time every day. Over time, this step will begin to feel very natural for your body. You will feel sleepy around the same time every night, and you might even find yourself waking up rested before your alarm goes off!
Tidy Your Room
Studies show that people who make their bed every day are 19% more likely to have a good night’s sleep than those who do not. A decluttered room leads to a decluttered mind. It also simplifies your life because cleaning is one less thing you will have to do the next day!
Lavender Scent
Want an excuse to make your room smell nice? Research shows that the scent of lavender is linked to decreased anxiety and insomnia. Check out a local health foods store for aromatherapy diffusers or pure lavender essential oils to incorporate this scent into your daily night routine.
Save Your Bed for Sleep
Never do homework or eat in your bed. You want your brain to associate your bed with sleep, and doing other things in your bed (like working or eating) breaks this association. Also, even though it may sound counterintuitive, you should try to get out of your bedroom as much as possible during the day. The more your brain associates your bed and bedroom with just sleeping, the calmer your sleep will be.
Avoid Drinking 2 Hours Before Bedtime
Lastly, you should avoid drinking all liquids (even water) at least 2 hours before you go to sleep, if you can. By doing this, you are less likely to wake up in the middle of the night, which for many can make falling back asleep very difficult. However, this rule is not an excuse to drink less water. You should still be drinking a lot of it in the morning and throughout the day!
Sources:http://www.prevention.com/mind-body/natural-remedies/how-lavender-can-help-you-sleep
http://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/slideshow-sleep-tips