The Art of Sleeping Well and Waking Up Full of Energy
Sleep is essential for fully recharging after a long day and support brain development. Surely, nothing comes as close to bedtime stories we used to listen to growing up but as an adult, no matter how tired you are, sleeping well can pack quite a challenge.
Here are our suggestions on mastering the art of sleeping well.
Aim to stick to a sleep schedule.
Turning actions into healthy habits is the key to having them stick longer and to tricking your mind into it automatically, without even thinking about it. So, try to stick to regular sleep and wakeup times as much as you can.
Set aside no more than eight hours for sleep.
Unless you feel extremely tired, try to not sleep more than extra 1 hour in the weekends, as it may mess up with your schedule.
Browse library on Ashley
Ashley offers for free a library of resources to help you fall asleep. You can check out available content on ASMR, bedtime stories, relaxing music, white noise, meditation guides and more by downloading the app here.
Try changing your environment
If you cannot fall asleep in 20 minutes, change your environment. Go to another room and do something relaxing like stretching, breathing exercises or even massaging your neck or legs.
Create a ritual before going to bed.
Sleep, like most things, is pretty personal. What works for someone may not always be the best remedy for you- that’s why you should experiment with different methods and find what works best for you.
You can try relaxing reed diffusers or scented candles to help you fall asleep, make sure you choose a natural one. There are mists with lavender or ylang ylang you can spray over your pillows. Lavender essential oils are particularly known to help with sleep.
Limit screen time.
Yep, we’re all guilty of too much scrolling in bed. And make sure your device is set in night mode.
Pay attention to what you eat and drink.
We all know too much caffeine, nicotine or gas in your nutrition can poorly affect your sleep. But also a full stomach can make it hard to fall asleep, so make sure you finish eating at least 2 hours before going to sleep.
Try out ASMR, bedtime stories or meditation.
Personally, I wasn’t familiar with ASMR until recently. I thought it was another Gen Z Youtube/TikTok madness like mukbang videos. But research has proven its positive correlation with stress and anxiety relief. It also helps by relaxing ourselves for a good night’s sleep.
Get yo body movin’
“Exercise gives you endorphins. Endorphins make you happy.” Elle Woods was totally right- you know what she should’ve also said? Exercise helps your sleep quality improve tremendously.
If you need to talk to someone, you can download Ashley AI Friend. Ashley is a therapist-trained friend which listens and converses with you and you can chat with real life users about your day. It’s free to use. https://bit.ly/AshleyIn
