by Clarissa Hartley

We’ve all had our daily routines thrown into disarray by recent global circumstances. The comfort of our personal spaces can potentially lead to an increase in listlessness, negatively affecting our sleep cycles. Remember, we require a healthy seven to eight hours of rest each night to allow our bodies to rejuvenate. If you’re finding it challenging to secure adequate sleep, don’t despair. Today we delve into some insightful advice from renowned sleep consultant, Cassandra Simmons. Here are her top tips to help you enhance your sleep schedule.

Avoid Lengthy Bedtime Hours

When faced with insomnia, most of us tend to hit the sack earlier, hoping for more zzz’s. Contrarily, Cassandra advises, “Shorten the duration you spend in bed. Late bedtime and earlier wake up times promote your natural sleep drive. Minimizing your hours in bed makes you crave more sleep, leading to quicker sleep onset and improved sleep quality.”

Say No To Clock-Watching

The incessant ticking of the clock can easily ratchet up worry and anxiety levels when you’re longing for sleep. Resist the urge to keep track of ‘lost’ sleep hours, and ditch your clock-watching habit. “Set your morning alarm, then avoid checking the time until it goes off,” Cassandra suggests.

Mindful Thinking And Journaling

An overactive mind often keeps us tossing and turning until the wee hours of the morning. A proven aid to this is journaling. Penning down your thoughts can be a therapeutic refocusing tool. Cassandra advises, “You don’t have to find solutions to all your problems immediately; but seeing them written down provides a fresh viewpoint. For instance, fretting over lack of sleep can grow into a self-fulfilling prophecy. Writing down your anxiety and then consciously shifting your focus can be helpful.”

Embrace Physical Activity

Exercise is a boon to your sleep routine. It not only helps in decluttering your mind but also in maintaining your overall well-being, especially in times when your usual gym visits may not be possible. Cassandra shares, “Outdoor exercises are beneficial for mental and physical health. Any activity that aids in reducing anxiety, in turn, promotes better sleep.” Daily runs, walks, or at-home workouts can keep you active.

Don’t Stay In Bed if You Can’t Sleep

If you awaken during the night, don’t spend the time aimlessly tossing and turning. Persistent awakenings can lead to sleep stress, causing a subconscious association of your bed with wakefulness. “If you can’t fall back to sleep, leave the bedroom and engage in a relaxing activity such as reading a book. Return to bed when you’re tired again,” Cassandra adds.

Everyone deserves a good night’s sleep, and with these tips, you’re well on your way to improving your sleep schedule.

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