This post has been inspired by the discussions i’ve heard around me recently regarding sleep.
Whilst i’ve been out here in Miami for the past month or so, i’ve heard so many people discuss how disruptive their sleep has been, how they struggle to fall asleep & their general lack in sleep.
Luckily for me (touch wood), i’ve never struggled in that area, & the older I get, the more I realise that it’s probably down to my bedtime preparation. From being a little girl my parents have instilled in me the importance of winding down & having as much of a structured bedtime routine as possible so you get the best nights sleep. Sleep is one of the most important things to keep yourself & your body healthy & well so if you’re struggling with your sleeping pattern, here are the ways I like to get myself ready for the land of nod.
Schedule Time For a Bedtime Routine
First things first, give yourself time. Don’t go from being super busy to just hopping straight into bed. I like to give myself at least an hour for my evening routine before I go jumping into bed. That way i’ve had time to calm my mind & body so i’m in a state of pure relaxation by the time I eventually get into bed which makes it easier to drift off to sleep.
Stick To a Sleeping Pattern
This is something i’ve only started doing in the past year or so. Any less than 7.5 hours of sleep isn’t enough for me. The timing may change occasionally, depending on what I have planned, but usually, i’m always in bed & asleep by 10:30pm. Because i’ve been going to sleep at this time for the past 12 months, my body clock knows that come that time, it should be asleep so I naturally begin to now get super sleep at around 10pm.
Keep Technology Away From the Bedroom
Now I know this one may seem quite difficult depending on situations & circumstances. I can’t wait for the day that I have an apartment of my own to keep my phone in a different room other than the bedroom. The blue light that phones give out through the screen limits the production of melatonin which is the hormone that controls your sleep cycle, so by keeping your phone out of the bedroom, will help increase the melatonin production. If you keep your phone in the bedroom because you use it as your alarm, invest in an actual alarm that you can keep on your bedside.
This being said, if you can't keep it in another room, keep your phone at the other side of the bedroom so you're not tempted to use it.
Meditate, Breathe, Calm
Now don’t be put off by this, meditation can come in many different forms. Like I said previously, you can’t go to sleep with a busy mind. You need to completely clear it before a good, deep nights sleep. It can be done whilst you’re sitting with your tea before bed, just focusing on your breath, it can be done just as you jump into bed by putting some relaxing music on or the sound of a waterfall. Or you can listen to a guided meditation that will help you focus & calm each part of your body. The two apps I like to use is the Calm app for relaxing sounds & music or Headspace for guided meditations.
Stretch Before Sleep
One of the first things I do in a morning is a sequence of stretches which help wake my body up, this also works in reverse for when you're wanting to go to sleep. This can simply be reaching to touch your toes, side reaches, neck stretches, all which will help release your muscles & help your body relax before bedtime.
Swap the Caffeine
As much as I love a cup of Yorkshire tea before bed, tea is still slightly caffeinated. Through trial & error, I realised that my sleep cycle, occasionally, was slightly disturbed when I was having a cup of tea, so before bed I’ve now switched to herbal tea. Even the smell of herbal teas can make me feel sleepy. Any sort of herbal tea before bed is fine but the one I’m specifically using at the moment is Lipton Bedtime Bliss which is a mix of chamomile, mint & orange peels.
This isn't something i use every night but I’ve had a stressful day or i’ve felt quite anxious, I take a little bit of my lavender balm & put it onto my temples & onto my wrist. I find lavender an extremely relaxing scent & has been proven that it can help increase the time you spend in a deep sleep.
So there are my natural tips you can sue that will hopefully help you sleep right through.
If anyone has any other natural remedies, please let me know in the comments below!