Sleep is fundamental. Getting a good night of sleep can heavily affect your day, so this summer, I decided to fix my sleep schedule and learn how to sleep better. I read a lot about sleep hygiene and paid attention to what worked best for me and what my body was asking for, and ever since I added these things to my day-to-day routine, I have been getting 8+ hours of sleep almost every day. So here is what helps me in my nightly routine:
- Planning my Sleep Schedule
Firstly, and most importantly, make sleep a priority. Rest sometimes gets put aside when some other important thing comes along, or you have a big assignment due the next day, but organizing your schedule and sleep schedule can significantly improve your routine. My preferred way of organizing my schedule is by time-blocking every single thing I have to do on that day— and that includes sleep. I always start planning by blocking off nine hours a day on my calendar for sleep, and I then organize whatever else I have to do in the remaining hours. This helps me do everything I need to do in a day and know I will have enough time to settle down, go to bed and have at least eight hours of sleep that day— which certainly takes away a lot of my anxiety.
- Sleeping Mask
My second tip is more of a purchase: a good sleeping mask. Since 2019, I have dabbled in using something to cover my eyes when I sleep: maybe a hoodie, my comforter, a shirt… I noticed it was improving the quality of my sleep — since I was not getting up as often during the night as I was used to. So I bought a few cheap sleeping masks to really test them out, and quickly I was sold. After some solid research online, I found a winner on Amazon. After four months of use, I can certainly say it was a useful buy. It was cheap; the mask is soft, comes with a travel pouch and a nose wire that adapts to your face. After extensive use, I can say that it is still in pretty good condition.
- Body Pillow
Another physical item that has changed how I sleep is a (long) body pillow. I used to sleep laying on my stomach, and apparently that is bad for you. So to try and fix my sleeping position, I got a body pillow. And let me tell you: it works wonders. The body pillow gives you enough structure to feel comfortable, cozy and not hurt your back. I also believe body pillows help make the bed look much better— and I got a pretty pillowcase! For those who aren’t sure where to start, here is a guide about sleeping positions I used to help me fix mine. You can also never go wrong seeing a healthcare specialist, like a chiropractor or a physiotherapist, to help you position yourself better when in bed.
- Distractions
And one final thing that really helps me — and might help you — is having some sort of distraction when you’re trying to fall asleep. One thing that has always kept me, someone with diagnosed anxiety, from falling asleep easily is my highly active mind which will not stop thinking about all the stuff I did or did not do throughout my entire life. So what I have been doing since I was a kid is creating “fanfictions” of my own life (or about my favourite book or tv characters) in my head. This way, I distract myself from all my anxious thoughts and can, sometimes, fall asleep quickly. Another thing that has helped me, though my therapist might be slightly opposed, is sleeping with the TV on (on a timer). I usually put on some light sitcom, like Parks and Recreation or Brooklyn Nine-Nine, and watch a little bit of an episode before putting on my sleeping mask, turning to my body pillow and falling asleep. I set the TV for a 30-minute timer, which is mostly the time it takes for me to fall asleep.
Well, that was it. These were all of my most secret tips that have literally changed my life. I hope it helps you a little bit because sleep is essential and should always be a priority!