World Sleep Day: 10 helpful tips to improve your sleep

Over the past year, the global pandemic has brought major changes to our regular routine, and along with the stress and anxiety of the unknown, our sleep has had a major impact. From homeschooling to financial worries, isolation and disruptions to our work and social lives, it's no surprise that anxiety, depression and insomnia have increased this time. A study conducted by the University of Southampton in August 2020 has shown(Link removed).

With this in mind, we welcome it with all our hearts and great anticipation(link removed)with a few helpful tips for improving sleep that have the very appropriate slogan:(link removed)– the kind of life-changing habit we can leave behind. The event itself was launched in 2008 by the World Sleep Society (WSS) as a call to action to raise awareness of the importance of sleep for a healthy life.

On average, adults need between 7 and 9 hours of sleep per night. Sleep scientist and author of Why We Sleep, Matthew Walker, explains(link removed)

Sleep is so important to your health and well-being. It's not a treat or something we should catch up on - especially on Sundays - but rather try to think of it as a basic necessity for human functioning: oxygen, water and food. With that in mind, here are some tips for a better eye.

Here are 10 tips to improve sleep:

1. Set a regular sleep time

Just as you would put small children to bed, you should also set a regular bedtime on weekdaysandweekends. Setting a regular sleep and wake time is one of the best tips to improve sleep and increase your chances of getting a good night's sleep. Studies have shown this too(link removed)

2. Dim the lights

Dim the lights an hour before bed to begin signaling your mind and body toward rest. If you have a dimmer light switch, use that or simply turn on a small lamp instead of leaving the main lights on. Warm light is also better than blue or white light. (Remember, phone scroller before bed – and read below).

3. Put your devices to bed

Just as you set a regular bedtime, also create a bedtime for your devices.Avoid stimulating your brain with information right before bed.The blue light from your devices can also inhibit the release of the sleep hormone melatonin.

4. Create a relaxing bedtime routine.

Yogamatters organic cotton eye pillowis perfect for promoting deep calm

Reduce screen time and relax an hour before bed by doing something that relaxes you. Take a bath, light a candle, massage your nightly moisturizer onto your face, or do gentle yoga. Make sure you enjoy it so you're more likely to commit to it.

5. Lower the temperature of your bedroom.

This is one of the easiest tips to improve sleep because the body actually needs to lower its core temperature in order to fall asleep. Set your bedroom temperature to 18 degrees Celsius.

6. Cut caffeine in the afternoon.

Caffeine is a known stimulant.What is less known is that it has a half-life of approximately 6 hours and a quarter-life of 12 hours. This means that if you drink a cup of coffee at midday, you will still have half of that coffee in your system by 6 p.m., and a quarter will still be present by midnight.Therefore, as a tip to improve sleep, stick to decaf wherever possible.

7. Avoid alcohol before bed - and in general.

While alcohol is a sedative, sedation is not sleep.Alcohol has the ability to fragment your sleep, meaning it can wake you up multiple times during the night and therefore affect the quality of your sleep.

8. Move your body – more.

Regular physical activity has a number of health benefits. Staying active during the day also helps you expend energy preparing for sleep in the evening. I recommend doing any high-intensity workout in the morning or early afternoon. Avoid strenuous activity in the evening as it will make you feel more energized and alert.

9. Resist napping.

While it can be tempting to take a nap in the afternoon, especially if you haven't gotten enough sleep, the nap will only make it harder to fall asleep that evening because it eliminates your body's sleep drive. Instead, try a 20-minute “restorative yoga break.” One of my favorite poses is Legs on a Chair. Simply lie on the floor with your legs on a chair or sofa. Bring your legs to about 90 degrees with the back of your knees resting on the front edge of the chair and your calves and feet supported on the chair.

10. Save your bed for sleeping.

Say it with us: “My bedroom is my temple of calm.” It's important to reserve your bed only for sleep and sex so that your brain can positively associate the bedroom as a place of rest. So if you're awake for more than 20 minutes at night, get up and move to another room. Participate in a relaxing activity such as gentle yoga or read a book in low light. The idea is that you want to remove any association that the bedroom is a place of wakefulness.

My favorite products for a restful sleep:

Yogamatters organic cotton eye pillow– A must for any restorative yoga practice. Not only does the subtle weight and darkness help to shut down the nervous system, but the subtle sending of lavender promotes relaxation.

Sleep recovery, Lisa Sanfilippo– A wonderful book for those who need further support in identifying sleep saboteurs and practical ways yoga can help you fall asleep.

Tawny will be conducting a live stream workshop on Yoga for Better Sleep on Sunday the 28th^thMarch (2:30-4:30 p.m. CET) as part of their Self-Care Sunday series. Further details and bookings can be made through themWebsite.