Most of us tend to think that the trick to getting quality sleep lies in our pre-bedtime routines.
The real key to enjoying a good night’s sleep relies entirely on what you do throughout the day. To help you simmer down throughout the day so you’ll be ready to yield to sleep when night falls, make sure to work these four tips into your daily routine.
First tip: don’t start your day by looking at your phone. Nothing ramps up stress-hormone cortisol like attending to a barrage of emails, alerts, and text messages first thing in the a.m. Instead of focusing on what others want from you, use those first few minutes as a sacred time to focus on yourself and what you want from life. That might include lying in silence and taking a few deep breaths, repeating a positive mantra, or setting an intention for your day.
Second tip: take a daily “tech time out” to improve your focus and reduce stress. Studies demonstrate that smartphones decrease productivity, which ultimately amplifies stress because the work we’re not getting done piles up — alongside cortisol. Carve out some phone-free time throughout your day, finish what you need to do, and end the day without leftover stress. You’ll sleep better because of it.
Third tip: schedule strategic worry time. It may sound strange, but setting some time apart to allow yourself to feel your emotions without trying to change them in any way helps you flush those thoughts out of your system for the day and can help you settle into a more soothing state at night.
Fourth tip: build recovery time into your day. Don’t let tensions mount too long. Set alarms on your phone to schedule short breaks throughout the day to incorporate the type of chilltime you enjoy, whether it’s meditation or a quick walk outside. Once you incorporate these four tips into your day, you’ll find falling asleep will be much easier.