Getting a full 8 hours of sleep a night doesn't just make us feel less drained in the morning, it's also crucial for making sure our body is well-rested and well taken care of. Yet unfortunately, too many of us get stuck in that routine where we scroll on TikTok for hours or try to fit in one more episode before bed. Here's how to avoid that vicious cycle and finally get some well-needed rest.
Alanna McGinn knows basically everything when it comes to sleep. Not only is she the founder of Good Night Sleep Site, an international sleep consulting practice, but she is also a Certified Sleep Expert. Her first tip to avoid sleep procrastination is to make sure that every day you go to bed around the same time. She explained to Poosh, "When we follow consistent sleep patterns, we're able to sync our sleep with our internal 24-hour biological clock, sending signals to our body to be awake or asleep. This helps us fall asleep easier and also wake easier in the morning.” When our bodies are used to a routine, it's more likely to follow it. "Eighty percent of the time keep to consistent sleep patterns and routines, and 20% of the time, life happens and sometimes bedtimes will be later."
But before you crawl into bed, make sure you take time to yourself. "This is where I encourage an hour slow-down period before bed. Take the first 20 minutes and prepare yourself for the next day. Pack your lunch, pick out your outfit, and jot down your to-do list," McGinn advised/ "Practice your nightly hygiene like getting changed in fresh pj's, washing your face, and doing your nightly beauty care routine. The last 20 minutes, you can incorporate whatever bedtime routine fills your quality 'me' time bucket." This is when you would catch up on your favorite TV show or curl up with a good book!
It's important to get restful sleep because "When we are chronically sleep-deprived, we become at risk of long-term health issues like high blood pressure, increased risk of heart attack and heart failure, increased risk of stroke, obesity, depression, and other mood disorders, and an increased risk of diabetes type 2," the sleep expert revealed. So make sure you add these tips into your routine for deep REM sleep! To learn more, check out McGinn's podcast, This Girl Loves Sleep, or read her book, This Baby Loves Sleep.