Rise and Shine: Simple Tweaks to Improve Your Sleep Quality

Breaking Up with Bad Habits

Sleep experts agree that associating your bed with being awake can disrupt your sleep patterns. To combat this, I made a conscious effort to stop binge-watching TV shows and scrolling through my phone in bed. It wasn’t easy, but it’s been a crucial step in improving my sleep quality.

The Power of 4-7-8 Breathing

When my mind is racing or I’m feeling anxious at bedtime, I turn to 4-7-8 breathing. This yogic technique involves breathing in through my nose for 4 seconds, holding for 7, and exhaling through my mouth for 8. It’s been a game-changer, helping me fall asleep quickly and effortlessly.

Tracking Your Sleep Patterns

To gain a better understanding of my sleep patterns, I started using a sleep tracking app. This free tool records my sleep and provides a visual chart to track my progress. It even allows me to monitor how different factors, such as diet and exercise, affect my sleep quality.

Identifying Surprising Culprits

One 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.

Small Changes, Big Impact

I’ve learned that making small changes to my sleep routine can have a significant impact on my sleep quality. By breaking up with bad habits, incorporating 4-7-8 breathing, and using tools to track my sleep patterns, I’ve been able to enjoy a more restful and refreshing sleep.