Rewiring Your Brain for Better Sleep: 5 Easy Steps

Amy Taylor November 21, 2014

For many people, getting a long, restful slumber is an elusive dream. And if you are one of them – your mind may be to blame. How we think about sleep and the level of importance we give to it really affects the quality of sleep we get on a daily basis. So if you’re looking to improve your bedtime routines, you should consider rewiring your brain. Here’s how:

1. Make sleep a priority.

You might think your body does nothing when you are asleep. You’re wrong. During sleep, your body goes through a lot of things – good things. It’s where healing, recovery and restoration take place. Sleep has a crucial role in your physical and mental health, so it is a must that you make it a priority. Whether you are looking to lose weight, improve your performance at work or in school, look better, or stay healthy – quality sleep has a key role to play.

2. Make a ‘sleep journal’.

Some things you do before bedtime or even during the day might actually be sabotaging your sleep. So it is really advisable to keep track of your sleeping habits, say for one straight week. This way, you can check which activities set you up for a long, restful slumber and which don’t.

3. Strategize.

A pre-bedtime routine is highly beneficial. You might find reading a book, listening to soft music, or taking a warm bath before bedtime makes you fall asleep faster. Your night-time routine should have a consistent pattern and timing every night.

4. Be consistent.

The key to establishing healthy bedtime habits is consistency. Your internal clock works best with consistency. In fact, studies show consistent sleep wake times with healthier body weight. Stick with your goals and the new routine, but don’t get discouraged if you slip up for a day or two – you can always jump back in.

5. Don’t get stressed about it. People who ruminate on stress or try to avoid it were more likely to have insomnia symptoms, according to a study carried out by US researchers. The more you ruminate about why you can’t sleep, the more you will find it difficult to fall asleep. Make a conscious effort to prioritise sleep. Seek ways to deal with stress, and make better rest a reality by planning and sticking to a consistent schedule.

Quality sleep may be a difficult goal to achieve nowadays, but it is not impossible. By making sleep a priority, tracking your sleep patterns, strategizing, being consistent and not allowing yourself to get stressed, you can rewire your brain for better sleep.