New Year, New Resolution: Reset sleep

Happy New Year!

We all know the plethora of benefits of getting a good night’s sleep. And yet many of us feel it’s a far reaching dream. There are several reasons to keep us tossing & turning. It could be a racing mind or a worried mind that is keeping you awake. Or it could be stress related to work, studies, relationships, finances, family, health, new job or a new baby that is keeping you awake. On several nights we yearn for a decent shut eye. And the more we wish for the arrival of a slumber goddess the less it bestows upon us! And increasingly we keep yearning for a restful deep slumber!

Deep sleep is restorative. During this phase the body undergoes regeneration & repair. It makes us feel refreshed & rejuvenated. It alleviates brain health & cognition by removing the toxic waste via glymphatic system. It boosts immunity. Keeps common ailments like flu, sore throat & common cold at bay. Good night’s sleep adds to feeling energetic. It lifts mood. It helps improve focus. It enhances learning & memory. It improves cardiovascular health. It reduces blood pressure, stress and anxiety.

I cannot emphasise enough how important the quality of sleep is. It is the backbone of mental & physical wellbeing. Aim for at least 6-8 hrs of sleep on a daily basis. As a rough guide if you feel refreshed and rejuvenated when you get up in the morning then be assured you have had adequate sleep. Follow the sleep routine by waking up & going to bed at the same time. Restore the circadian rhythm. Try and get more exposure to natural sunlight by spending time outdoors. Even better if you can match the wake up-sleep cycle with sunrise & sunset! Although I am aware it may not be possible for everyone to follow this natural rhythm. No caffeinated drinks after 4 pm. Start winding down; Turn off phone, laptop, TV at least one hour before the bedtime. Limit alcohol intake. Stop scrolling until past midnight. Instead, engage in gentle yoga, meditation, listening to soft music or light reading.

Here are some of the other effective ways of resetting sleep. Check the room is not too hot or too cold, the temperature is comfortable for you depending on seasons & your location, along with lighting in your bedroom. Secondly, practice gratitude. Write down 3 things you are grateful for. No matter how big or small. Feel the positive emotions while writing. When you are thankful to have someone or something in your life, the heart fills with warmth. Thirdly, look into physical activity: aim for at least 20-30 minutes of aerobic type exercise daily, if possible earlier in a day and not too close to bedtime. Brisk walking, running, dancing, Pilates, working out etc.

Practice mindfulness meditation on a daily basis. It has proven benefits in improving attention, mood, confidence, self-esteem, sleep, blood pressure, reducing anxiety & pain. Engage in breathing exercises, body scan or observe your thoughts or jot them down to tame the racing mind! Aim for 10 -15 minutes of meditation every day.

And most importantly give yourself a break from late night binge watching or endless scrolling on social media. The latter is one of the biggest factors impacting on sleep! Turn off the phone or better still keep it away when you go to bed. May we all find motivation to engage in a frequent digital detox. Ideally on a daily basis. And may each day bring us more opportunities to strengthen our social connections & rediscover the real joyous moments hidden in simple things of life, away from phone!

I am sure by now you have started to contemplate on your sleep pattern & quality, or how tired or energetic you feel, or what changes you need to make to get the deep restorative sleep or started to doze off unawares 💤💤😴 😴 or there is a small chance you are smiling when you catch yourself falling off ! 😀😀

Either way sleep & laughter both are equally beneficial for our wellbeing ! 🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♂️🧘🏻‍♂️