The challenges of modern life often require us to change our sleep schedule, as a result of which our sleep can be shorter and less quality. Shortening sleep duration has effects on psychological and physiological functioning.
Why quality sleep is so important?
Not getting enough sleep can create very high levels of the stress hormone, cortisol, in the body. The result is the creation of anxiety.
When we lack quality sleep, our emotions can be more unstable because they are harder to control.
When you don’t sleep enough, the ability to deal with everyday problems and get along with other people is impaired.
Also, going to bed earlier can mean waking up earlier, which can be important if we want to catch more daylight and serotonin – the hormone of happiness for improving mood.
First, the deepest and most peaceful part of our sleep is between 10 pm and 2 am, which means that if we go to bed early, we will be sleepy and rested.
Just as small children like to have a bedtime routine, this is exactly what is important for us elders. Doing the same things every night can help signal to your body that it’s time to go to bed.
Prepare your space and body for sleep and easily enter a state of happiness and relaxation.
- Start the relaxation process 1-2 hours before bedtime
- Avoid looking at screens and try to replace it with relaxing music or an interesting book
- A warm bath, your partner’s massage or cuddling your pet can give you a sense of peace and make it easier to fall asleep and stay asleep
- Close your eyes and find at least 5 things you are grateful for
- Relaxing scents
Certain smells are believed to have calming qualities that can promote feelings of relaxation and tiredness. These include essential oils such as lavender oil. If you have a hard time relaxing before bedtime, consider using essential oils to help you wind down.
Stress due to work, family life, and other factors has been linked to trouble relaxing at bedtime. Whether you enjoy meditating, a bedtime yoga routine, or a warm evening bath, finding ways to relax may help you fall asleep more easily. If a racing mind is keeping you up at night, it may help to jot down your thoughts on paper so you can mentally shelve your obligations until the morning.