New year, new focus on your sleep health
As the winter rolls on and another year draws to a close, it’s important to take stock of what’s important – your relationships, your home and, of course, your health.
And when it comes to health, sleep is a vital aspect that simply cannot be ignored. If you plan to go into 2023 with a renewed focus on your health, casting a critical eye over your sleep habits is a must. Leaving bad sleep habits in 2022 can help you enjoy higher quality sleep in the new year, supporting your overall health and allowing you to feel energised and refreshed for all that 2023 has to offer.
With that in mind, here are some of the key sleep mistakes you should say goodbye to when the clock strikes 12 on New Year’s Eve. Let’s take a look.
Going to bed and getting up at different times every day
Creating (and sticking to) a consistent sleep schedule is the best thing you can do for your sleep health. Getting up and going to bed at roughly the same time every day will teach your body when it’s time to be energised and when it’s time to relax, making it easy to get the 7-9 hours of quality sleep recommended by the National Sleep Foundation. Of course, the odd night off your schedule is inevitable, but creating a routine you can stick to the vast majority of the time will help you sleep better and longer.
Not creating a sleep-friendly environment
Your bedroom should be saved exclusively for sleep and sex, which means no more working from bed or spending lazy days watching television from beneath your duvet. And because sleep is the sole purpose of your bedroom, the space should be designed to support sleep at every turn.
The right sleep environment is quiet, dark and comfortable. It shouldn’t be too cold or too hot, and you should invest in comfortable and supportive bedding that nourishes your musculoskeletal health rather than diminishing it. Keep screens and electronics out of the room, and invest in blackout curtains to keep out the light during spring and summer.
Failing to incorporate ‘wind down time’ into your schedule
We’ve already talked about the importance of a sleep schedule, but it’s also important to incorporate a period of winding down into this routine. Let’s say you aim to go to bed at 10pm ad wake up at 6am every day – at 9pm, you should start winding down in preparation for bed. This means putting down your phone, avoiding bright screens, dimming the lights and engaging in relaxing activities like reading, stretching, meditation or a warm bath.
Relying too heavily on naps
A short nap in the day can be a smart way to feel more energised if you’re sleep deprived, but relying too much on naps can throw off your sleep schedule, leave you feel drowsy, and make it harder to get to sleep at night. If you can, try to avoid naps altogether in favour of a good night’s sleep, but if this isn’t an option, keep your nap at around 20 minutes.
Using alcohol to drift off
A couple of drinks in the evening might make it easier to drift off to sleep when your head hits the pillow, but the quality of said sleep will take a hit as a result. When alcohol is in our system, we don’t get the restful sleep we need to feel refreshed in the morning, so make sure you aren’t relying on booze to unwind in the evening.