• Posted on 2024-10-05
• Inspiration
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• Written by Vimtech Africa

HOW TO IMPROVE SLEEP: SIMPLE STEPS FOR BETTER REST AND MORE ENERGY

We’ve all been there, lying in bed, staring at the ceiling, and wondering why sleep seems to be avoiding us like the plague. You turn over, fluff the pillow, check your phone (even though you know you shouldn’t), and still nothing. The next morning, you drag yourself out of bed, groggy and irritated, and the cycle starts again.

I used to be stuck in that cycle too. I was constantly tired, frustrated, and couldn’t figure out why I wasn’t getting the rest I desperately needed. It wasn’t until I made a few simple changes that things started to turn around for me. Now, I sleep better and wake up feeling more refreshed and ready to take on the day. Let me share what helped me, so you can finally get the good night’s sleep you deserve.

 1. Stick to a Consistent Sleep Routine

I used to think I could catch up on sleep during the weekend, staying up late during the week and sleeping in on Saturday. But it never worked. I’d end up feeling even more tired by Sunday. One day, a friend mentioned that our bodies have an internal clock (circadian rhythm), and when we mess with it, we feel off.

So, I started going to bed and waking up at the same time every day—even on weekends. It was hard at first, but soon my body adjusted, and falling asleep became so much easier. Now, instead of tossing and turning, I’m asleep within minutes of hitting the pillow.

2. Say Goodbye to Screens Before Bed

We all know it’s bad to scroll through Instagram or binge-watch Netflix right before bed, but it’s a tough habit to break. For me, it was the late-night emails and endless social media scrolling that kept me up. I felt like I had to be “connected” at all times, but in reality, it was wrecking my sleep.

One night, after feeling exhausted for weeks, I decided to try something different. I put my phone on airplane mode an hour before bed and picked up a book instead. Within a few days, I noticed I was falling asleep faster. I didn’t realize how much that blue light from my phone was messing with my brain until I stopped. If you’re struggling to sleep, trust me, your phone can wait until morning.

3. Create Your Sleep Sanctuary

I used to think I could sleep anywhere—a noisy room, a bright light, or even on a lumpy mattress. But over time, I realized how much my sleep environment affected the quality of my rest. My room was too warm, the street noise was distracting, and my mattress had seen better days. No wonder I was waking up so tired.

So, I made my bedroom a place that helped me relax. I invested in blackout curtains to keep the room dark, got a small fan to keep it cool, and even upgraded my pillows. It didn’t take much, but those small changes made a huge difference. Now, when I walk into my bedroom, it feels like a calm, peaceful space that’s just for resting.

 4. Cut Back on Caffeine

I love coffee. I used to drink it like water, especially during late afternoons when my energy dipped. But what I didn’t realize was how much that afternoon cup was sabotaging my sleep. Caffeine has a sneaky way of sticking around in your system, even hours after you’ve finished your drink.

After a particularly bad week of sleep, I decided to cut off my caffeine intake after 2 PM. At first, it felt impossible, but after a week, I started to notice something: I wasn’t lying in bed wide awake anymore. My body was actually ready to rest. Cutting back on caffeine late in the day was one of the best decisions I made for my sleep.

 5. Calm Your Mind Before Bed

I’m sure you’ve experienced the same thing: the moment you lie down, your mind races with a million thoughts. “Did I send that email? What’s on my to-do list tomorrow? Oh, I forgot to call my mom!” It’s like your brain goes into overdrive as soon as it’s time to sleep.

To help with this, I started practicing a few relaxation techniques before bed. Nothing fancy, just some deep breathing exercises and light stretching. Sometimes, I would listen to a short meditation or some calming music. This simple routine helped me clear my mind, and eventually, I’d drift off to sleep without all the worry.

I’m sharing these experiences because I know how frustrating it can be when you can’t sleep. But here’s the good news: you don’t need a miracle cure. With a few small changes, you can start getting the rest you need.

Sleep isn’t just about surviving the next day; it’s about thriving in your life. So, if you’ve been struggling like I did, try these tips. Create a bedtime routine, unplug from your devices, make your bedroom comfortable, watch your caffeine intake, and calm your mind before bed.

You deserve good sleep and with these simple steps, you’re on your way to getting it!