Rise and Shine: Simple Tweaks to Improve Your Sleep Quality
As I emerged from our cozy yurt on Ireland’s blustery south coast, my friend’s sleepy voice muttered, “You’re up early.” A rare phrase, indeed, considering my lifelong struggle with sleep. As a child, I’d stay up late listening to radio shows, and later, I’d spend hours on indie music message boards. But recently, I’ve made some significant changes to my sleep routine, and it’s been a game-changer.
Breaking Up with Bad Habits
Sleep expert Mathew Walker’s advice stuck with me: don’t let your brain associate lying in bed with being awake. That meant no more binge-watching TV shows or scrolling through my phone in bed. It was tough, especially as a Taurus who loves to lounge and snack, but it’s been worth it.
The Power of 4-7-8 Breathing
I’ve also discovered the magic of 4-7-8 breathing. When my mind is racing or I’m feeling anxious at bedtime, I breathe in through my nose for 4 seconds, hold for 7, and exhale through my mouth for 8. This yogic technique has been a lifesaver, knocking me out after just a few reps.
Snorelab: The Sleep Tracker
To better understand my sleep patterns, I tried the Snorelab app. This free app records your sleep and provides a handy wave chart to track your snoring levels. It even lets you monitor how different factors, like alcohol or exercise, affect your snoring. As someone who comes from a long line of snorers, I was concerned about how it might impact my sleep quality and those around me. The app revealed that dairy and alcohol increase my snoring, so I’ve been making adjustments to avoid them.
A Surprising Culprit: My Furry Friend
Another unexpected factor affecting my sleep was my dog, Pip. By keeping her off my bed at night, I’ve noticed an improvement in my allergies and, consequently, better sleep. It was a tough decision, but it’s been worth it for a restful night’s sleep.
The Bottom Line
I’m not a sleep expert, but I’ve learned that small changes can make a big difference. By breaking up with bad habits, incorporating 4-7-8 breathing, and using tools like Snorelab, I’ve improved my sleep quality significantly. Now, I can enjoy my late-night radio nostalgia through podcasts – just not in bed.
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