Pillow Talk World Sleep Day Tips
By Natalie Pennicote-Collier
Hello I am Natalie, sleep expert and clinical therapist..here to help you to wake up to sleep wellbeing
In celebration of World Sleep Day – Friday 19th March we wanted to remind you of the importance of your Sleep Wellbeing.
We want to make it easy for you to learn about the impact of sleep wellbeing; the small positive habits and behaviour changes you can focus on that can really help protect your sleep health and boost wellbeing for body and mind.
Here are 3 Sleep Habit Tips to reset your sleep wellbeing this spring;
Sleep Step 1: Reset your wake-up time and choose it everyday
Choose to strengthen your body clocks by getting into the sleep wellbeing habit of waking up at the same time every day.
Regular, good quality sleep = regular wake-up time.
Did you know a more regular wake-up time is key for your sleep quality and mental wellbeing? You can help your sleep further by also choosing a regular bedtime.
Sleep Step 2: Make sure you get regular morning daylight
Are you outside for an hour before midday? Choosing to simply move or take your daily exercise outside ideally before midday helps your sleep health.
Did you know that going outside in the morning every day and experiencing powerful daylight (not indoor light) actually helps you sleep better in the evening? Even 30 minutes really helps you strengthen your body clocks, protecting your sleep quality and duration.
Sleep Step 3: Sleep in Mind (Wake up & Wind down to Mindfulness for Sleep)
Start a new mind time habit of breath work before bed or listening to some guided audios. The Body Scan is a great resource to start >
Remember your environment is the invisible hand that shapes your behaviour
- Enter your own recovery zone each evening .
- Think about some digital wellbeing swaps you can stick to and move away from melatonin blocking blue light emitted from our digital devices
- Make your room darker by eliminating any light and turning down the heat by choosing to keep your room much cooler (ideally 18 degrees), helping you to achieve a better-quality sleep.
- It’s just as important to use comfortable, breathable bedding, too.
