Ep 6: Tips for a better night’s sleep
Hello, everybody, and welcome back to another episode of B1 English Talks. This podcast is here to help you improve your English at the B1 level and feel more confident in your progress. Each episode, we'll dive into fun and real-life topics to help you sound more natural and practice your listening skills. Let's get started.
Do you ever struggle to fall asleep? Today, we're talking about tips for getting a better night's sleep. Guys, sleep is so important. It helps us feel more focused, keeps us healthy, and gives us the energy we need for the day ahead. But getting restful sleep isn't always easy, especially if your routine is disrupted.
Let's start with something simple: your environment. Your bedroom should feel calm and cozy. If possible, keep the lights dim or no lights, the space quiet, your bed comfortable, and your room cold—if you're like me, gotta have an icy cold room for bedtime. A good habit is to reduce clutter in your room so it feels more peaceful. For a conditional example, if my room is messy, I can't sleep before bed.
For me personally, as I said, my room icy cold is a must. I have to keep it super dark, and I like to have no TV, no lights, no nothing for bed. I just want to go into my room and knock out, and that's the whole purpose of my bedroom. I do nothing else in my bedroom but sleep, and I get great sleep every night.
Like I said, another really important tip is to avoid too much screen time before bed. Using your phone or watching TV late at night can make it harder to relax. The bright lights from devices can disrupt your sleep patterns and make it difficult to fall asleep. Instead, try something relaxing like reading or listening to soft background noise such as gentle music or a fan. If you're feeling tired but can't sleep, take a few deep breaths to help you unwind. A good habit is to create a simple bedtime routine like stretching or meditating to signal your body that it's time to rest. You might tell yourself if I meditate for 10 minutes, I'll fall asleep more quickly, which is true.
For me personally, my bedtime routine, as I said, I keep everything icy cold. I don't go into my room for any other reason other than to prepare for sleep. I do usually do some stretching, some yoga. As an online English teacher, I tend to sit for long periods of time, so my hips are really tight, so I try to open them up before I go to bed. I only give myself 2 hours to eat before bed, and after I've brushed my teeth, taken my shower, done my yoga, I then do a quick gratitude exercise reviewing the day. And after that, my brain knows it's time to clock out, and I am out like a light.
Now let's talk about building habits. If you want to improve the quality of your sleep, consistency is key. Try going to bed and waking up at the same time every day, even on weekends. This helps your body adjust to a regular pattern. If your schedule is unpredictable, it might take longer to feel truly rested.
You should also think about what you eat and drink before bed. For example, obviously, any caffeine in the evening could keep you awake, so it's better to avoid coffee or tea late at night. Instead, try a warm herbal drink; it's much more peaceful, and it helps you relax. There is a bedtime yogi tea that you can drink that actually promotes good sleep and gets you ready for bed.
I drink a lot of water before I go to bed, which usually keeps me awake in the middle of the night to go to the bathroom. But another thing I do, speaking on patterns and building habits—if you know me, then you know I wake up at 5 a.m. every day. I might go to sleep at different times, but for the most part, I go to sleep at 9 p.m. every day, and I wake up at 5 a.m. every single day, even on the weekends. It doesn't matter. If I go out with friends on the weekends and stay out a little bit later, I will still go to bed relatively early and wake up at 5 a.m. regardless. I don't bend on the wake-up time because I know how important that pattern and that habit are for my sleep and overall health.
A good night's sleep does more than just make you feel less tired. It improves your mood. Why does good sleep matter? A good night's sleep does more than just make you feel less tired. It improves your mood, it reduces stress, it helps you stay more focused during the day. Imagine how much more productive you could be if you felt completely refreshed every morning. If I had a better sleep schedule, I'd feel less anxious during the day is something you don't want to be saying.
Your sleeping environment, habits, and bedtime routine all work together to create a restful night. It's about finding what works best for you and sticking to it.
As for my final thoughts, improving your sleep doesn't have to be complicated. Start with small changes like reducing screen time, keeping your room cozy, and creating a consistent bedtime routine. Over time, you'll feel more refreshed and ready to take on the day.
What's one thing you'd like to change about your sleep routine? Think about it and try something new tonight.
Thanks for listening to today's episode of B1 English Talks. Remember, if you're ready to connect, feel free to reach out with your thoughts. What helps you get a better night's sleep? Let me know. Have a great day, and I'll see you next time.
