Activities and tools for a better sleep
A good night’s sleep is just as important as regular exercise and a healthy diet. Celebrate World Sleep Day with these activities to help you sleep better. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier. Over the past few decades, both sleep quality and quantity have declined. If you want to optimise your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
As a teacher, it can be difficult to get a good night’s sleep as you’re constantly thinking about work. So, we have set out some activities and tools for you to follow.
Decide on a set bedtime
Being consistent with your sleep and waking times can aid long-term sleep quality. One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
Your brain begins winding down for sleep a few hours before bedtime as part of your natural sleep-wake cycle. You can use your bedtime routine to optimise this transitional period between wakefulness and sleep. Decide on a bedtime and wake-up time most conducive to your schedule and stick to them every day, including on weekends. Following a consistent sleep schedule helps train your brain to naturally feel tired at bedtime. Here at Hope, we know that the work you must do as a teacher doesn’t stop in the classroom; with marking and lesson planning, you’re always on the go. This is why it’s important for you to have a set bedtime so you’re not overworking.
Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set a reminder alarm if needed.
Put away electronics
While watching television or scrolling social media may feel relaxing in the moment, electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. Blue light floods your brain while using these devices, tricking it into thinking it is daytime. As a result, your brain suppresses melatonin production and works to stay awake.
Put away electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it will not be as disruptive.
Listen to music
Music can be a powerful relaxation tool to help you this World Sleep Day. The genre is not important, so long as the music calms you. Close your eyes, listen to the music, and let it turn your attention away from worries and anxiety.
Other types of audio can be good for sleep too, like ambient sounds and white or pink noise. Pink noise, like rain or waves, has been shown to improve sleep quality, while white noise may help you fall asleep faster by masking other sounds. Several streaming platforms offer curated playlists of white and pink noise.
This is also a great thing to have in your classroom too! Not only will it be calming for pupils, but it will help them concentrate when writing, for example. Use our wireless speaker and connect calming music for you or your class.
Read a good book
Reading is a common bedtime routine that often begins in childhood and can promote healthy sleep into adulthood. When incorporating reading into your bedtime routine as an adult, avoid exciting genres like suspense and action. A book with a plot that is simple or uneventful can be best. Why not try swap books with your colleagues at school? That way, you’ll always have a new book.
Write down a to-do list or journal
Many people find journaling restorative, and doing so in the evening helps sort out thoughts and feelings before bed. If journaling overwhelms you, consider starting with a simple to-do list. One study found that taking five minutes before bed to jot down a quick to-do list of tasks that needed to be done in the following days significantly sped up sleep onset. Use our notebooks to help you write your lists and keep track.
By following these activities on World Sleep Day, you will be sure to have a better night’s sleep. We know that as a teacher, you’re always working, inside and outside the classroom, so be sure to wind down before bed. It’ll certainly help you, both mentally and physically.
For more information on keeping your mind healthy, check out our recent posts on teacher wellbeing.
