Z is for ZZZ – Sleep Hygiene

Milo Says, most teens would say their dream job is sleeping yet they try and stay awake throughout the night? Eh, what’s all that about?

Sleep is the number one component of self-care, ahead of diet and exercise. The benefits of good sleep include: reduced stress, improved focus, memory and health. So, how do you get a good night’s sleep?

Well sleep hygiene is nothing to do with personal hygiene, although both are a good idea.

Ensure you set up your body clock over seven days where you go to bed at the same time and wake the same time. …yes, every single day, this includes weekends too. Most people need between 8-10 hours’ sleep per night, any less and you’re going to start running on empty.

Also think about the 30 minutes before you go to bed and the 30 minutes after you wake up. This can be to the quality of your sleep and also, how your day pans out.

Milo’s tools on sleep hygiene

Things to avoid before bedtime:
Eating and drinking. Going to bed on a full stomach will lead to disturbed sleep and consuming lots of fluid…well, you can guess what’s going to wake you up there.
Consuming any stimulants like caffeine or sugar. It may sounds obvious but stimulants are designed to keep you alert. You don’t need to be alert when you’re trying to sleep of course).
Switch off your devices like mobile phones, tablets or the television. Just like stimulants, devices also act as a stimulant to the brain. Trying to sleep after an exciting episode on Netflix or a conversation with a friend is going activite the mind.
Avoid any negative rubbish. This is probably a good idea all day long, not just before going to bed. If you fill your mind with something pretty negaitive before sleep, you won’t be in the right frame of mind to switch off.

Also, make sure your bedroom is a sanctuary that is dark, cool, quiet and comfortable and when you wake in the morning, drink a large glass of water and eat a wholesome breakfast.

Here’s a great tip on how to avoid hitting the snooze button and making yourself late. When you set your alarm, place the alarm clock across the other side of the room. This means you have to get out of bed to switch it off and, whilst you’re up, stay up and start your day.

Milo says, “Screen time affects dream time!” You can read more in our chapter Z is for ZZZ from Don’t Get Your Neck Tattooed, available in our shop.

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