Sleeping is one of the most important functions our body performs that rejuvenates, kills tiredness, and prepares us for the next day. Even a small nap during the day perks up some people and helps reduce stress. But just a day’s little good snooze is not all that we need. We understand the importance of sleep and that its deprivation can lead to many disorders and discomforts. With the changing times, a good night’s sleep is becoming a privilege rather than a usual body function. Many people suffer from sleep deprivation, are unable to get a good night’s sleep, and want to know how to get a good night’s sleep. In such a case, people can meet a health & wellness coach who has expertise in helping people identify sleep barriers and how to eliminate those to get sufficient and good quality sleep.
WHY DO SOME PEOPLE CAN’T SLEEP?
In today’s scenario, where time is as valuable as anything, people try to compromise with their sleeping hours to get more time for work. This leads to stress, tiredness, and other lifestyle disorders.
There are many others who value their sleep but are unable to. If they do, it’s not a long and good one. This can also be due to stress, psychological disorders, and in some cases, maybe the result of medication and other physical ailments.
HOW TO SLEEP WELL
If you think of sleep disorders and sleep deprivation as an innocuous issue, then think again! Sleep directly and immediately affects hormones, physical strength, and brain function. At times just looking over the internet for tips for good sleep will not be enough. If the situation worsens or is prolonged, one should see an expert. Weljii runs a Sleep Support Coaching that can take you from a restless and cranky state to a rejuvenated and upbeat lifestyle.
There are many tips & tricks available all over the internet on how to sleep well. But consulting a trained coach will not only identify issues but will also help you throughout the journey of achieving healthy sleep. Here’s how some tips for good sleep supervised by a sleep coach can help you attain a good bedtime.
- Light Exposure
You must have heard people using the term ‘biological clock.’ To say it simply, it is when your body knows what time it is! Scientifically it is called the circadian rhythm. It is an internal regulation of the wake-sleep cycle. The sunlight or bright artificial lights during the day keeps this rhythm healthy and running, telling the body to stay awake and supply enough energy to perform during the day. This same cycle also communicates to the body when to sleep. Hence, keeping yourself exposed to bright light during the day will prepare your circadian rhythm and body to sleep on time at night. But it is not easy to suddenly change one’s routine to correct the sleep cycle. Our coaches at Weljii understand the importance of this cycle and can support you to gradually switch to a routine that naturally let you fall asleep at night.
- Sleep Schedule
To achieve a healthy wake-sleep cycle or circadian rhythm, it is vital to set the time you wake up and sleep. The brain learns this routine and supplies signals at the right time to wake up in the morning and sleep at night. Maintaining sleep and waking times aids in long-term sleep quantity and quality. Setting this timetable, it is vital to make some lifestyle-altering changes which can be difficult and cause irritability. Sleep coaches, with their expertise, help transition to this new schedule without any unwanted consequences.
- Room Environment
Where you sleep and how you sleep matters a lot when it comes to a good night’s sleep. A coach assists in identifying things that may be disrupting sleep. They much suggest things like listed below to make the bedroom more sleep-efficient:
- Keeping the lights off or dim. Avoid blue lights from mobile, digital clocks, or someone watching television next to you while you sleep.
- Barring all the noises from outside your window or door. Trying to keep it as silent as possible.
- Keeping the bedroom clean and clutter-free. Using tidy, unsoiled, and good-smelling bedsheets. Dusting your bed before you sleep to avoid any crumbles. A coach may help you understand that a clutter-free space emits good vibes, which helps in sleeping well.
- Checking that your bed is always comfortable. A too-hard or too soft mattress can cause a hindrance to sleep. Similarly, the pillows also have to be according to your need. If you get neck pains or cervical pains, the coach will recommend you avoid using a thick pillow or not use it.
- Depending on your choice, an expert will come up with quirky tips for good sleep, like using an aroma lamp or a humidifier with lavender oil because lavender has proven to render calming and de-stressing effects.
Now one may find these tips from various sources, but not all will work for you. This is where a sleep coach plays an important role. Through different questionnaires, they will know what suits you the best and propose the best few out of the list of options.
- Relaxing Technique
Stress is one of the significant causes of not being able to sleep. Few people take their problems, anxiety, and stress to their beds and wonder how to get a good night’s sleep. The foremost step is to leave these negative things out of the bedroom and relax. After studying your profile, sleep coaches may help you via the following options or recommend other activities based on your requirement.
- One of the best relaxation techniques that the coach will propose is meditation. Closing your eyes, leaving all the problems behind, and filling yourself with positive energy will help you loosen from stress.
- Taking a warm bath before sleep also helps loosen up the tension and strain from the body.
- Depending on your interest, they may suggest playing nice, slow, and calming music as per your choice to ease up your mood.
- Watch Your Food & Drinks
A health and wellness coach will guide you through getting a good night’s sleep by making sure you eat at least two hours before going to bed. Sleeping with a full stomach may result in acid reflux and discomfort. It’s better to eat lesser and lighter during dinner.
They will also mention that going empty stomach or hungry to bed is not a good idea as hunger pangs may keep you up most of the night.
Experts are knowledgeable and experienced people who try to understand your preferences and suggest other options for drinks with caffeine content, like tea, coffee, and a few aerated drinks, which cause a significant delay in falling asleep.
- Bed Is Only Meant to Sleep
A layperson may not understand that bed is only meant to sleep! Experts giving sleep coaching will make you understand how doing activities like eating, watching television, working on a laptop, or browsing mobile on the bed can be one of the few causes that you do not fall asleep during bedtime. The bed should only be used for sleep time. This serves the brain to get trained that ‘bedtime is always the sleeping time.’ Building this practice can help you fall asleep faster and longer.
- See Signs for Disorders
There can be disorders like GERD/acid reflux, excessive snoring, sleep apnea, stress, anxiety, or depression that may be keeping you from falling asleep, keeping awake through the night, or causing discomfort during sleep. You may not realise that such physical ailments could cause sleepless nights. Only an expert like a wellness coach will be able to see through and suggest you see a physician and rule out these conditions to avoid any severe state of health. If found positive for any of these, one should start a proper line of treatment to handle sleep problems.
It is a good idea to look up tips for good sleep. But if issues don’t get sorted out within a month, one should seek the help of an expert wellness coach. Weljii has been helping out people having sleep disorders with their sleep support coaching. Through this program, a wellness coach helps you create a positive relationship with sleep through proven scientific methods, aiding you to sleep better and wake up fresher.
