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Tips for better Sleep

Tips for better Sleep

Sleep problems are a common and a disruptive symptom of mental illnesses that are often overlooked. Sleep deprivation can contribute to moodiness, high blood pressure, poor concentration, the prolongation of mental illness, work difficulties, auto accidents, and more. Meaning it impacts every element of your wellness spectrum which is why we cover it in so much depth in the 8Wise™ Wellness Programme.

The consequences of poor sleep are far-reaching. Brain functioning slows down impacting intellectual wellness. Memory is impaired, the frequency of accidents increases, stress rises, and weight and blood pressure increase, impacting Physical wellness and Emotional wellness too.

In other words: sleep is important!

Below we have gathered together some research-based tips for getting a better night’s sleep. Some of the tips include maintaining a regular sleep schedule, consuming caffeine only in the morning, and following a healthy diet.

Note that not every tip is appropriate for every person, so introduce the tips slowly, to prevent overwhelm.

Alongside using these tips we also recommend you keep a sleep diary for tracking sleep and any factors that contribute to any disruptions.

Set a schedule: For a better night’s rest, make a habit of going to bed and getting up at the same time every day, even on weekends. Sleeping in is tempting, but can throw off your schedule.

Avoid caffeine: Caffeine—even decaf coffee—can stay in the body for up to 10 hours, and can negatively impact your ability to fall asleep and stay asleep.

Avoid napping: Napping during the day can make sleep more difficult at night. Naps over an hour long or later in the day are especially harmful to sleep hygiene.

Use your bed only for sleep:  When your body associates your bed with calming activities, you’re more likely to feel tired when you lie down. Using your phone, eating, or working in bed can have the opposite effect, causing your body to associate your bed with wakefulness or even stress.

Make you bedroom comfortable: Ensure your room is adequately quiet, cool, and dark. Use whatever you need to achieve this (eye mask, fan, white noise, thick curtains, etc.).

Turn of screens: The blue light emitted by phones, computers, TVs, and other screens can disrupt the body’s natural sleep rhythm, and make you feel more awake. An hour before going to bed, switch to screenless activities.

Don’t force yourself to sleep: If you haven’t fallen asleep after 20 minutes, get out of bed and do something calming, like reading, journaling, or drawing. But remember, avoid screens and anything stimulating.

Eat your fruits and vegetables: Research shows that a balanced and varied diet of fruits, vegetables, whole grains, and low-fat proteins can improve sleep.

Don’t underestimate the value of good sleep and its impact on your overall wellness and wellbeing.  Learn to live the 8 Wise Way today and start improving the quality of your life with a heathier happier mind.  

Want to learn more? They join our 8Wise™ Wellness Programme.

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