How To Get A Better Night's Sleep
Thursday, May 07, 2020
Sometimes life can be stressful, which can affect our sleeping patterns. At the start of the lockdown, I didn't sleep much, so I needed to find a good routine to help. It's not always as easy as building a routine or going to bed earlier. Having a good nights sleep benefits us in so many ways. From improving our energy levels to helping our eyes, sleep is something to nail. Here are some of the best ways I have found to help get a better night's sleep!
The Benefits Of Getting A Good Night's Sleep
I used to stay up watching movies and scrolling through social media. Now, I like to be in bed by half ten at the latest! Since I have improved my sleep routine, I have noticed so many health benefits. Here are some compelling reasons why you should try to get a better night's sleep!
- Sleep can help to reduce stress and improve your mood
- It can improve your memory, perfect for students
- It may be beneficial for weight loss and appetite
- It can help your body to heal if there was an injury
- You can improve your heart health
Create A Brain Dump
Before bed, your mind may be distracted by 100 other things, keeping you up at night. To get a better night's sleep, it may be worth doing a brain dump. A brain dump is where you write down everything that is on your mind. You could make it as messy or as organised as you'd like. I like to keep mine tidy so that I can follow my train of thought in the morning. This list doesn't need to take long, but it's worth doing.
When I make my lists, I sort them into things I need to do, things I want to do and other things that are on my mind. For example, I'll write down any deadlines I need to meet or any sudden things that pop into my head. You can use your list to shape the day or schedule them in for later. I think lists are highly beneficial for a good night's sleep as it lets you get everything off of your mind.
Related: How to switch off and relax after work
Build A Bedtime Routine
I love having a routine for both everyday life and sleep. It helps my body to focus and know what it's supposed to be doing. For example, I have to eat around the same time every day, or I'll feel shaky! Building a bedtime routine helps your body to slow down and feel tired. You can take time to create one that works for you, but creating one can help you get a better nights sleep.
For your routine, you may take a shower or have a set skincare ritual. You could read a book, listen to music or journal before bed as part of your routine. Whatever you do, try to keep it consistent but have room for flexibility. I like to wash my face, clean my teeth, listen to music and catch up on social media. I know that having blue light before bed isn't always beneficial for your eyes, but I like to stay up to date on emails and reply to messages. Keeping a consistent routine can help your body to feel tired. It knows that when you wind down, it's time to go to bed.
Pamper Yourself
As I mentioned, building a routine is beneficial for better sleep. Before bed, try to pamper yourself to help relax you and get you ready for bed. Developing a good skincare routine can help you to relieve stress and get your skin ready for bed. It's always good to take your makeup off before you go to bed, but treating your skin with moisturiser and other beauty products can help you too! I like to use a sheet mask before bed while I work. It makes my skin feel smooth, and I love treating myself to a face mask! I prefer using sheet masks as I can peel them off and go to sleep. Other face masks may require you to wash your face, and once I'm relaxed, I want to go to sleep.
Other pamper ideas you could do before bed include using a luxury body lotion on your skin, taking a shower and using some dedicated sleep products. I also use a pillow spray, which has essential oils. It helps me to feel calm and drift off into a deep sleep!
Related: Simple ways to fall in love with your body
Try To Sleep Consistently
Sometimes I feel motivated to write three blog posts, run a marathon and bake every cake mix in my house. However, I stay up late working on things as I feel motivated to do so. While it's good to work when you're feeling motivated rather than forcing yourself, you'll get a better nights sleep when you're consistent.
When setting a bedtime routine, try to have similar bedtimes each night. That way, your body will start to feel tired as it knows when you should be going to bed. When your body clock matches your routine, it can make sleep a lot easier! You should also aim to wake up around similar times too. I love having a lie-in, but it can affect how well you sleep the next night as you may not be as tired. Starting your day at similar times helps your body clock, and you can get more done in the day!
Avoid Caffeine & Sugar Before Bed
I love treating myself to a hot chocolate before bed. Sometimes it calms me down and helps me sleep, while other times, it helps me binge-watch a whole new Netflix series. Caffeine should be a no-go before bed as it is. Caffeine is there to help you stay awake and get through last-minute assignments. Try to avoid caffeine before going to bed. I don't like to drink coffee any time after 1 pm at the latest. Since doing this, I have found sleep to be a lot easier and more quality.
It's debated whether you should eat up to three hours before bed. Food and digestion can make you uncomfortable, keeping you up longer than you need to be. I have started having dinners a bit earlier, and I have found that I sleep better on the days I do. I also avoid sugar or alcohol as I can get quite hyper. To get a better nights sleep, consider what you're consuming before bed. If you're peckish, try herbal tea or warm milk. I also like to drink a small glass of water before bed.
Related: Little tips to live a happier, more fulfilling life
Optimise Your Bedroom Environment
Have you ever slept in a comfy bed with fluffy pillows, and the room is just the right temperature? I love going to hotels as it always seems to be perfect. Those are some of the best nights sleep I have ever had. When you're at home, try to recreate similar environments or make ones that work for you. When you're trying to get a good nights sleep, you should make sure your room is at an optimal temperature. Try opening a window to create a cooler environment. If you're too hot during the night, you may find it hard to have a solid night's sleep.
You should also consider the noises and comfort of your bed. I didn't realise the importance of getting a new mattress until recently. I used to have an old double bed which my parents gave me, which was at least ten years old. Since I bought a new mattress and pillows, I have found it easier to relax and settle down. I don't wake up with aches, and I can fall asleep quite quickly. Don't underestimate the importance of a decent mattress! If you haven't replaced yours recently, it's a worthy investment to make. You should also think about the noises you can hear. I don't like noise when I sleep, and I like to have the landing light on for comfort. Creating your bedroom environment can make all the difference!
Wind Down Before Bed
Before you go to bed, take it slow. You've had a long day, and now it's time to relax! Try to wind down before bed to help your body slow down and feel tired. You can't sleep when you're not tired, and winding down helps you gather your thoughts and get ready for a good night's sleep. You could read a book, watch Netflix or even try a gentle yoga routine. Whatever you do, make sure it's not intense, and it calms you down. Winding down is the perfect chase to practise self-care or look after your mental health.
Take the time to connect with yourself and listen to your body. We often don't take the time to appreciate ourselves, so now is the perfect time to give it a go. You'll find yourself ready to drift off in no time! If you're struggling with ways to wind down, here are over 50 ideas that you can try!
Sleep is something personal to everyone. I can give 100 reasons why I can sleep better now, but they may not benefit everyone. Trying different things and creating a routine that benefits you are the best ways to fall asleep better. It's trial and error, and there will always be days where you can't get to sleep anyway. If you can't fall asleep, walk around for a little bit and have a drink. I find that if I force myself, it doesn't happen. What tips do you have for falling asleep? I'd love to hear what helps you in the comments!
6 comments
What an interesting concept! I always sleep with an eye mask (I hallucinate when I sleep, and wearing an eye mask helps me from seeing things that aren't there). But I never knew there was such a thing as a self-heating eye mask, nor would I have ever thought of it. Now that I know about it though, I want to try it! It sounds lovely. But you make a good point. It's too bad they're disposable (and pricey). It would make a good gift or you could #treatyoself :) Thanks for sharing! - Briana | https://www.NextDestinationUnknown.com
ReplyDeleteThese look great for sleep issues, with what is going on at the moment lots of people are having issues with their sleep :)
ReplyDeleteNic | Nic's Adventures & Bakes
This is absolutely something I need to look into. I suffer with sleep deprivation from time to time so reading this as a post that is tried and tested is so ideal. Thank you for sharing!
ReplyDeleteThat sounds so cool! I’ve never heard of it before. I might have to try it myself. I do have rosacea though so I’m not sure if I should use it or not. But I’ll check! Thank you for this!
ReplyDeleteOh those masks sound amazing! I need one. I like for everything to be dark when I am sleeping!
ReplyDelete-Charity https://morningsonmacedonia.com
Ooo this sounds cool! I might have to try this! I wonder if it would help with headaches.
ReplyDelete-Hillary