A lack of schedule at the moment – particularly if you are unable to work – means your sleeping pattern is probably practically non-existent or looks something like going to bed at 4am and waking up at 2pm. And although we definitely don’t have to be doing something productive everyday, getting your sleep in check is going to help bring at least some sense of normality to your days. So, from the best time to workout to the perfect winding down routine here are our seven tips that actually help to improve your sleeping pattern during lockdown…

1. Workout in the evening
Since there’s not much else we can do right now, take advantage of all this spare time you have to add some exercise in your day. The main reason it can be hard to fall asleep during these times is because we haven’t really done enough in the day to tire ourselves out like we usually do. So, by working out, particularly in the evening time, you’ll find yourself feeling more tired at the right time so you can properly wind down and get some sleep.

2. Come up with a winding down routine
Winding down can be different for everyone, but if you get into the habit of doing the same thing each night to relax yourself, you might find getting into bed even more of a treat. We’d recommend a warm bath or shower, taking the time to do your skincare and opting for reading a book instead of scrolling mindlessly on your phone. And since we might have a lot of stresses and worries right now, a good thing to do is to write them all down before bed so they’re out of your head when trying to sleep.

3. Turn your electronics off an hour before you go to sleep
As much as we don’t want to hear it, having too much screentime right before we go to bed makes us feel awake and alert and so less likely to fall asleep. And with the world being a bit slower than usual, now is a better time than ever to practice switching off your electronics an hour before bed because we can almost guarantee that you’re not going to miss out on anything major – everyone is still at home we promise.

4. Make sure you’re eating at the right times
Consuming caffeine or a lot of high energy foods close to the time you’re planning on going to bed is going to prevent you from falling asleep as easily and can cause a disturbed sleep. Try to switch to decaf after around 3pm and also make sure to have a filling nutritious dinner so that any midnight hunger strikes stay at bay. And for more tips on what to eat so you can wake up feeling energised check out this post.

5. Set an alarm for the same time every morning
Setting an alarm for the same time every morning regardless of it being a weekday or a weekend (they’ve all merged into one anyway) is a great way to encourage you to get to bed at the same time every night. And try to avoid that snooze button as much as possible otherwise setting the alarm becomes pointless – remember that all you’re doing is going from being comfy in bed to being comfy on the sofa which might make the idea of waking up that little bit easier.

6. Avoid long naps
Now that the days are a bit slower and we’re a lot less busy, the need for an afternoon nap shouldn’t be as strong. Of course quick power naps (10-20 minutes is the perfect time) aren’t too detrimental if that’s your thing but if you take too long of a nap too late in the day, it’s going to be really difficult to get to sleep come night time. Plus, if you do manage to get your sleep pattern in check then you’ll find yourself not longing for a nap come 4pm anyway.

7. Change into new pyjamas at night
Of course comfy clothes is all we’re in right now and we think it should stay that way. However, staying in the same pyjamas that you slept in the night before doesn’t allow you to distinguish a real difference between chilling in bed and getting in bed to go to sleep. Getting changed out of your daytime pyjamas into different pyjamas at night will be a big help in making you feel ready for bed. Luckily we’ve got tons of cute ones right now on site to pick from…

 

Need a book for when you’re winding down? Discover 5 Books To Read If You Need A New Hobby…

The post 7 Tips That Will Actually Help To Improve Your Sleeping Pattern appeared first on Topshop Blog.



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