Since the start of the year, I’ve been having difficulty getting good quality sleep. Sometimes I’d wake up thinking it’s past 3 in the morning only to find out that it was only 11 p.m. and I’d only been asleep for an hour or so. The coronavirus breakout has not helped, obviously. I know I have it easier than many but I also believe that I can care about other people while caring for myself.
Lack of sleep can fog the brain and inhibit you from making sound decisions. If it continues, it can even lead to more serious health problems. I want to be able to see this outbreak through 100%, so I have to sleep better. I haven’t found a solution yet, but here are some of the things I’ve found that may help.
Clean up your bedroom
You might not notice it but clutter can affect your anxiety levels. If your room’s untidy, you’ll feel restless whether you recognize it or not — it can even go as far as cause depression, according to South Morning China Post. So it goes without saying that a clean room is something you should do not only to sleep better but also for your overall mental health.
Aside from putting away things that might make you feel uncomfortable or just plain unsightly, making sure your bedroom is clean can also help to get rid of allergens that might interrupt your sleep.
Set up a good ambience for sleep
After cleaning up, why not take it a notch higher? Turn your bedroom into a sleep oasis. A cool room is ideal. But, of course, take into account what’s comfortable for you. You can also put music on or have white noise in the background. Dim the lights as a way to signal your body that it’s time to rest. Turn on your diffuser (if you have one!) and put on lavender or jasmine oils. These two, along with vanilla, valerian, and a scent that calms you are great for relaxing your mind and getting you ready for slumber, according to sleep.org.
Put the phone down
We’re all guilty of bringing our phones to bed with us and reading or scrolling through social media because “it makes us sleepy.” But the blue light from phones — and laptops or TVs — actually disrupts our circadian rhythm, according to a study conducted by the Salk Institute. Instead of ingesting content through a small screen, a book is more ideal. Getting absorbed in a story, even for just six minutes, can already reduce stress by 68 per cent, according to a study from the University of Sussex. A relaxed mind before heading to sleep? Yup, it’s just what you need.
I’ll definitely try these tips to hopefully be able to sleep better. Do you have tips to share too?