We all know we need to get enough rest, but it’s not until we feel the benefits of better sleep that we truly understand its importance – and the massive impact it has on our every day lives. Sleep impacts our moods, how we feel physically, our ability to work and our relationships. I’ve been wanting to prioritise sleep as part of my self-care for a very long time. It’s not been easy for me. When my husband’s alcoholism was spiralling and I found myself with the weight of the world on my shoulders. Sleep took a backseat to work, caring for the kids and endless to-do lists. But even when we know prioritising sleep is one of the most effective ways to enhance our overall well-being, why don’t we just get more sleep?
It’s not just about getting 8 hours of sleep every night. Our habits get in the way of forming new habits, including the habit of prioritising sleep.
I’ve always identified as a night owl, not an early riser, but I trained myself to get up earlier. Unfortunately, waking earlier meant I was just getting less sleep. Over the years my motivations for changing sleep patterns have changed, which has also made consistent sleep patterns a bit harder. At first I was waking earlier so I could get work done before the kids woke up. Then I started running and swimming at sunrise. Now I am balancing early morning exercise with sleeping a little longer. I think I am getting somewhere as my sleep deficit is now OK. I’m definitely making improvements and no longer wake up feeling exhausted on a daily basis. I think I’ve learned a few things about how to prioritise sleep for my self-care. Here are my tips on how to prioritise sleep for your self-care:
Consistency is key, just like with any habit. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, your circadian rhythm, making it easier to fall asleep and wake up. There will always be exceptions, just remember that they will have an impact on how you feel, so you may need a daytime nap to catch up on some sleep.
Develop a pre-sleep ritual that signals to your body it’s time to wind down. This could include activities such as reading, meditating, gentle stretches, journaling or taking a warm bath. Avoid screens at least an hour before bed, as the blue light emitted can interfere with your ability to fall asleep. To help you with this, we will be putting on an Evening Ritual event, to help you create one. I will let you know more soon!
Your bedroom should be a sanctuary for sleep. Consider things like, comfortable Bedding including iInvesting in a good quality mattress and pillows. Use blackout curtains to block out light. A cooler room is often more conducive to sleep. Aim for a temperature around 60-67°F (15-19°C), but ensure your blankets will keep you warm enough at night, but not too hot. You can also use earplugs or a white noise machine if necessary. I like to fall asleep to ambient sleep sounds.
Both caffeine and alcohol can disrupt your sleep patterns. Try to limit caffeine intake in the afternoon and evening, and be mindful of alcohol consumption, as it can affect sleep quality.
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but try to avoid vigorous workouts close to bedtime.
Avoid heavy meals close to bedtime. Instead, opt for a light snack if you’re hungry. Foods rich in magnesium, such as bananas and nuts, can promote relaxation and sleep.
Chronic stress can lead to sleep disturbances. Consider learning mindful self-compassion practices, yoga, or journaling to help manage your stress levels. Finding ways to unwind during the day can pay dividends at night.
If you’re feeling tired, don’t fight it. Allow yourself to take short naps during the day if needed, but try to keep them under 30 minutes to avoid disrupting your nighttime sleep.
I have found that a sleep app, Rise, is helping me to understand the extent of my sleep deficit, which is helping me get more sleep. Once I was aware of my lack of sleep calculated as a deficit, and could see the impact this had on my energy levels, prioritising sleep became a lot easier.
The one thing that has helped me the most with changing my sleep habits, is turning to my compassionate coach for support. Changing habits is hard so we need all the support we can get, When you learn to practice self-compassion, you learn how to develop a compassionate coach voice. This voice can help you be kinder to yourself when trying to change your habits and that makes it so much easer.
Prioritising sleep is a vital aspect of self-care that can lead to improvements in physical health, mental clarity, and emotional stability. I confess I am feeling all of these benefits. BUt I do slip at times. I am far from consistent. By implementing these tips, you can create a sleep-friendly lifestyle that supports your overall well-being. Remember, creating a good sleep habit is part of your self-care. Show yourself more love by allowing yourself to get enough sleep. All of those things on your to do list, they will get done, even if you sleep more.
Kim Moore is the Founder of Blossome CIC. She lost her husband Chris to alcoholism in 2017. She faced a difficult journey while raising 2 children alone, with her family living on the opposite side of the world. Kim founded the Blossome Community and The Pathway to Peace healing journey so no one would have to feel alone while enduring the trauma of a loved one’s battle with alcoholism or addiction. She is also on a mission to end the generational cycle of alcoholism and addiction in families.
Kim lost her husband to alcohol dependency in 2017. She created the Blossome Community to help others enduring losing a loved one to alcoholism or addiction find a Pathway to Peace so they can let go of guilt/shame and live with self-compassion and joy.
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