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We don’t need to keep telling you that sleep deprivation has an adverse effect on your mood, wellbeing and general state of mind. If you’re a parent then you’ll already know the struggles of having little to no sleep, and the trials and tribulations that come with it. We can't change parenthood but what we can do is help you with some simple steps to getting a better night’s sleep, because we all deserve to feel rested.
1) Set yourself a bedtime routine
Bedtime routines are always implemented for little ones, so why not extend it to yourself? By setting yourself a routine that relaxes and calms you before you get into bed, you can really make a difference in the quality of sleep you’re having. Routines are personal and can involve a multitude of different things that help you to feel soothed, but here is our MORI tried and tested sleep routine:
• An hour before bed, avoid all digital sources including phone, laptop, TV or tablet
• Take a hot bath or shower; this helps to relax the muscles and the mind
• Do something for yourself; read a book, try some meditation or do some stretching
• Have a soothing drink before bed; chamomile is a great choice
• Make sure you have fresh and clean sheets on the bed
• Get into bed, prepared for a good night’s sleep
2) Wear socks to bed
One thing that often wakes up during the night is dramatic changes in our body temperature. The body is designed to pick up on these changes and alert us so that we can feel awake and make the right changes to this temperature. We lose most of our body heat through our heads and our feet, so it’s worth trying to go to bed in socks.
During the summer you might want to avoid sleeping with socks, and instead, invest in a lighter sheet for the bed and a fan for those particularly hot nights. Much like how babies need their temperature regulated, as adults we do too, so it’s important to make sure your room and clothing are right.
3) Exercise during the day
Something that none of us really want to hear, but also one aspect that really does improve how quickly you fall asleep and the quality of sleep that you get. Releasing hormones during the day can help to ward off stress, which is one of the biggest contributing factors to sleeping badly at night.
You don’t need to start running for miles and doing vigorous regimes every morning before you start your day, but just incorporating a brisk 10-minute walk every day can really improve how well you rest. Exercise is also great for improving overall mood as it releases serotonin, also known as the happy hormone.
4) Change your mattress and pillows
Do you remember the Princess and the pea story? Something so small as a pea prevented her from having a good night’s sleep, and that runs true when it comes to your mattress and pillow. You might not consciously be aware that they are keeping you up, but if you find yourself tossing and turning every night, then it could be time to invest.
Finding the right mattress for your level of comfort is important; some people prefer a soft touch whereas others prefer a harder surface to sleep on (and it’s the same with pillows). If you share a bed with your partner, it’s worth going to a mattress store together and testing out the different types they have so you can make the best decision for both of you.
5) Keep a diary
We’re not talking about keeping a diary like when you were a teenager detailing your weekly crushes, and how your parents were stifling your personality. Every day we are confronted with problems that we end up constantly thinking about and mulling over, usually at the end of the day when we’re trying to switch off and get to sleep.
By keeping a diary, you can write down everything that you are worried about, stressed about or just need to free your mind of. If you do this before you go to bed, it’s a healthy way to de-stress and feel that you have emptied your mind a little, with the intention of resolving anything you need to after a good night’s sleep.
How do you get a better night's sleep? Let us know in the comments section below so we can all dream peacefully...
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