Want to feel great? Start with sleep
Good sleep is essential for good wellbeing.
You’ve made a decision and you’re ready to improve your wellbeing. But, where do you start? From deep breathing to nature walks, leafy greens to yoga, there are many paths to feeling great. But which one is most important? It’s actually none of these things. The most important factor in your wellbeing is actually sleep!
Sleep is crucial for wellbeing – more crucial than some of us would like to admit! To all the new parents, shift workers, insomniacs, and other sleep-deprived people reading this – we see you. And, we get it. Good sleep can be hard to come by and hard to control. But, it’s worth trying to get the best sleep we can because it does make a difference to how we feel.
Almost everything feels easier after a good night’s sleep. Eating well, exercising, focusing at work, being kind to yourself and others – sleep sets you up for success in so many areas of life. When you get enough sleep, you’ll likely find it easier to look after all areas of your wellbeing.
Make sleep your ‘DOT’
DOT means Do One Thing, which is one of Sir John Kirwan’s techniques for improving his wellbeing. He commits to Doing One Thing (DOT) until the new habit sticks and then Doing Another Thing (DAT).
Try to make ‘better sleep’ your next DOT. Choose a sleep-related goal – such as going to bed 15 minutes earlier – and see if it sticks. If the habit doesn’t stick, no worries, you can try another one.
Here are some sleep habits to try:
Turn off your smartphone an hour before bed
Remove all electronic devices from the bedroom
Set a bedtime alarm to remind you to get ready for sleep
Avoid caffeine after 12 pm
Get natural light first thing in the morning (this can help regulate your body clock)
Read for an hour before bed
Listen to soothing sounds or meditation tracks
If something doesn’t work, don’t force it – just give something else a try until you find what sticks. Remember the DOT then DAT principle. You’ve tried one thing, and that’s great. Now try another!
Find your ‘sleep style’
Everyone needs different amounts of sleep and at different times of the day. Some people are night owls, others are morning larks. Some people must endure broken sleep to take medications, care for others, or do shift work. Surrender to what’s realistic for you and make a plan from there.
Your plan may involve day naps, an extensive bedtime routine, sleeping in, or being really disciplined about avoiding screens after a certain time. Try not to get swept up in what other people are doing and focus instead on a sleep routine that works for you.
Stress less
Striving for ‘perfect sleep’ can feel stressful – and stress hinders sleep! So, stressing about sleep can create a vicious cycle. Sleep is super important, but you can only do your best, and there will be seasons in life where you fall a bit short. Try not to dwell on the past or worry too much about the future. Focus on the things you can control, and let go of what you can’t.
Celebrate good sleep (when you get it)
When you get a great night’s sleep, celebrate! In today’s busy world, getting good sleep is an achievement. With so many things competing for your attention (work, binge-worthy series, social media), it’s way too easy to sacrifice sleep. We wish it wasn’t the case, but getting little sleep has even been normalised in some cultures, and glorified in others.
Putting steps and rituals in place to protect your sleep is perhaps the ultimate self-care, so keep celebrating your efforts. You’re doing great! Celebrating will help you stay motivated and live in alignment with your values.
Of course, the biggest reward of getting enough sleep is your mood – you’ll feel better, think clearer, and enjoy much more ease in your day-to-day life. Sleep: it’s worth the effort.