8 Tips to Improve your Sleep Quality

June 1, 2020

In these unprecedented and challenging times, many have found their sleep quality has reduced.

JasperRose interviewed Anthony Thompson, Founder of MindMojo, a business that helps individuals and companies maximise performance and achieve success in all areas of personal and professional life using Meditation. 

Anthony explained that the change in quality of sleep could be down to stress, “sometimes stress is ‘silent’, slowly building up and forming a distorted baseline. Sleep is the natural moment in the 24hr cycle when we de-stress. The less stressed we are the better our sleep, and that in turn boosts and maintains our immune system”.

Here are Anthony’s top 8 tips to ensure you receive the quality of sleep needed to be as productive as possible for the day ahead:

  1. Reducing your Caffeine Intake: Make sure that any caffeine intake is restricted to the morning. 50% of the caffeine ingested is still in your system 7 hours later. Remember that de-caffeinated drinks are not caffeine free, typically, they contain around 12 – 15% caffeine, and it is also found in chocolate, tea and some medicines
  2. Reduce your blue-screen intake: The blue screen light from a TV, tablet, or smartphone plays havoc with our circadian rhythms of sleep and suppresses the production of melatonin, the hormone that makes you feel sleepy. Take a break from technology of at least 45 minutes, preferably longer, before heading for the bedroom – without this break, the brain and body will prevent stimulating chemicals from subsiding
  3. Bedtime Rituals: For many of us a bedtime ritual gets left behind at childhood. Take at least an hour to disengage from the day and prepare for your journey of sleep (e.g. having a bath or reading a book). This will give you a better chance of those eye-shut hours doing what they are supposed to do
  4. Keep your Bedroom Clean and Fresh: Wash your bed sheets a minimum of once per week, ideally twice. This may sound excessive but sleeping 8 hours per night for 7 nights equates to 56 hours. Would you wear the same clothes for that many hours without changing them?
  5. Bedroom Temperature: For the most effective sleep, the temperature of the bedroom should be 2 degrees cooler than you, so make sure your bedroom is not too warm before you go to sleep and have your window ajar if possible
  6. Bedroom Tidiness: The bedroom should be clutter free, soft, quiet, luxurious, and non-stimulating. Think of it as an oasis of calm and a roomwhich is only used for sleep. Particularly at this current time, avoid working from your bedroom if possible
  7. Routine: Make sure you go to bed and wake up at your usual time. Creating sustainable routine, nourishing habits and daily structure helps us boost and maintain our emotional energy and physical health which will ultimately increase sleep quality. It is important to go to bed tired, not exhausted. By doing this you will feel more rested so resist watching that extra episode on Netflix and save it for the next day!
  8. Darkness: The more light you can remove from the space you sleep in, the better rest you will be. Ensure your bedroom is as dark as possible before turning in for the night. If your bedroom is exposed to streetlight, hang curtains or blinds to seal out unnatural light as much as possible

By following these simple steps to help boost your sleep quality, Anthony explains that you will be more productive, “when we are properly rested our days are smoother and more productive. We are more creative and adaptable; relationships are easier, and we have greater clarity and perspective. Challenges are easily overcome, and we get more done”.

For more information on the Meditation services Anthony can offer visit, https://www.mindmojo.co/. 

Wishing everyone a great night sleep tonight!