Sleep's Perspective

Why can't I sleep?

Sleep is essential for all aspects of life.

It allows our bodies and minds to rest and recharge so we have energy for everyday life’s demands.

Have you ever wondered why sleep seems so easy for some? Why it feels like your mind can’t shut off for the night? 

When you are younger bedtime seems like the worst punishment. Now sleeping is one of my favourite hobbies. I'm not always ‘good’ at it but over the past year I’ve worked on my routine. 

I’m going to share my experiences and unprofessional advice for a realistic approach to improving sleep quality. 

 

What is sleep hygiene? 

A regular sleep routine with relaxing practices to improve sleep.

Advice for better sleep usually includes unhelpful tips like: 

• winding down at least an hour before bed 
• no screen time late at night 
• exercise during the day 
• no late-night snacking and limit caffeine 
• meditate
• don't think about sleep

Have they never been a student balancing work, university, and a social life?? Raiding my cupboards and scrolling on my phone after working late is the best me-time after a busy day. 

This is why I’ve found it so important to develop good sleep and relaxation habits on my ‘off days’. 

My advice

Relax 

On my free days (which are few and far between lately) I allow myself time to completely forget about uni or work.

I watch tv shows or movies, read books, spend time with my family and kittens, go out for food or coffees, and most importantly shopping.

I’ve found that it's important to incorporate time with and without screens as getting a balance helps me feel less guilty and gives each day purpose. 

Limit 

I put downtime and app limits on my phone - especially for later at night. Even if I ignore the limits, it still helps remind me that my time might be spent better doing something else. 

Monitor your screen time in your settings and see what apps you could spend less time on. 

Schedule 

On the nights I know I will be getting up early in the morning, I try to wind down to sleep in between 10:30-11:30pm, and sleep at the latest before 12am.

Eight hours or more is ideal but not always possible so I lie in on the mornings I can. 

Do not disturb 

Putting your phone on do not disturb is something I will highly recommend to anyone.

Having my apple watch buzz for every notification made me feel like Pavlov’s dog, conditioned to immediately respond to my phone. Now, the only notifications I receive are phone calls or family, anything else can wait until I check.

Place

Relaxing in places besides in your bed helps your subconscious mind associate your bed solely with sleep. Although you may have ‘rest days’ you don’t have to rot in the one room for hours.

Meditation

If you would have told me two years ago what my sleep routine entails (guided meditation and a blackout eye mask), I probably would have laughed in your face.

Headspace is an app I downloaded on my phone last year. Moving away from home led me to struggle to relax and sleep in a loud, busy city, so I was open to try anything.

 

As a usual overthinker I enjoy moments of calm and quiet away from negative thoughts.

Meditation is not everyone’s cup of tea, but mindfulness can be a unique experience for anyone willing to try (not always sitting cross-legged and om-ing). Headspace has guided sessions focusing on the breath and being present in the moment.

I hope you enjoyed reading and found some tips useful, if anyone has any advice or questions you can chat to me on instagram or the comments below.

Headspace have a student discount and free trials if anyone is interested. Youtube also has plenty of free guided meditations for anyone wanting to give it a try. 

- Orla