It’s good to talk This week I’ve been revisiting the notes of a webinar on women’s health that I attended [...]
A few ideas for better sleep
I think most of us accept the importance of sleep.
However, when it comes to prioritising sleep and doing what we can to aid good quality sleep, most of us could do better.
Here are a few ideas you might like to try to improve your sleep.
Look forward to it!
Set aside a bit of time to clean and declutter your bathroom and bedroom.
Having a clean, clear space around your bed and in your bathroom make getting ready for bed a much more appealing experience.
In turn, getting good quality sleep is so much easier.
Step away from your screens!
Decide on a time to say ‘goodnight’ to your phone, laptop, tablet etc. (I aim for 9:30pm every night – it doesn’t always happen but having something to aim for really helps).
Cortisol is the hormone our body uses to regulate our sleeping patterns. Looking at your phone, and laptop and being literally attached to your smartwatch can play havoc with your cortisol levels.
Having at least an hour of screen-free time before trying to sleep does make a difference.
Reduce your blue-light intake.
As well as having screen-free time before bed, the build-up of blue-light exposure during the evening also disrupts your cortisol levels.
Try using the ‘night-shift’ function on all your screens to help reduce this.
Get an alarm clock, and make your bedroom a screen-free zone at night.
If you get yourself an alarm clock, there’s no need to have your phone in your bedroom.
It really does aid better sleep and, once you get used to it, allows your brain to ‘turn-off’ as it knows it can’t be disturbed during the night.
If you need to have your phone in your room then set up the do not disturb function and turn off wifi overnight.
Introduce aromatherapy into your bedroom.
Essential oils can be very effective at helping you relax when used properly.
You can use them in so many ways, for example skincare products, aromatherapy diffusers, pillow sprays and roll-ons.
If you want some recommendations let me know!
Avoid caffeine and alcohol after dinner.
Find a more relaxing drink for the evening to aid sleep and help keep your body hydrated.
My favourites at the moment are the Pukka Night-time blend and After-Dinner blend.
Get an eye mask!
If you share a bed and your routine isn’t the same as you partner’s, then invest in a sleep mask and earplugs if necessary. They really can make a difference.
Having a dark and quiet room is so important to good sleep.
Prepare yourself for sleep.
As well as the tips above, try a short guided meditation or wind-down yoga routine before bed to help your mind prepare for sleep.
I can recommend Yoga with Adriene which is free on YouTube.
Why not pick a few of these tips that you like the sound of and create a sleep routine? Stick to it for a week and see how you feel.
Still not sleeping well?
I work with many people who have issues with their sleep. If you’d like to have a chat to discuss your sleep problems I’d love to hear from you. Book in for a free Discovery Call now.