I don’t know about you but when I don’t get a good night’s sleep I feel awful the next day. I’m so unproductive and unmotivated, all I want to do is lie on the sofa and watch Netflix. Obviously, I can’t do this every time I get a bad night’s sleep so recently I’ve been focusing on getting a good night’s sleep every night. I want to start getting into the habit of getting up earlier in the morning the key to this is getting a decent night’s sleep. Recently I’ve gotten into the habit of going to bed late and sleeping late in the mornings. I currently have no pressure to get up in the morning as I’m working from home so can set my own schedule. I know I need to change this as I find I’m more productive on days I’m up early. I also don’t know whether or not I’ll be returning to the 9-5 anytime so want to have a sensible routine so this wouldn’t be a massive shock to the system. With this in mind, I’ve been researching tips for getting a good night’s sle;ep and thought I would share my top 5 with you today.
Have a Routine
Try to get into the habit of going to bed and getting up at the same time every day. This will help your body know when it’s time to go to sleep and you’ll start to wake up naturally at the same time every day. This includes weekends, so try to avoid a Sunday morning lie in. Get out of bed and have a lazy morning relaxing in the living room. It isn’t easy to develop this habit, especially if you normally stay up late but forcing yourself to go to bed at a sensible time does work. Maybe start with going to bed 1/2hour earlier and getting up 1/2hour earlier, adjusting the times slowly until you find yourself waking up at the time you want. You also want to get out of the habit of hitting the snooze button in the morning. Get up when your alarm goes off. If you find this tough try moving your alarm (phone) away from your bedside table. If you have to get up to turn it off your far less likely to get back into bed and snooze. I’ve found forcing myself to get up when my alarm goes off has really helped with creating a sleep routine. After only a few days I now find myself waking up just before my alarm goes off.
Create a Bedtime Ritual
Have a routine you do before bed every day. This should be something you associate with going to bed. It could be having a warm bath or shower, reading a book, changing in your pyjamas or removing your makeup and doing your skincare routine. I always do my nightly skincare routine before bed and it helps to relax me before bed. Recently I’ve also been writing down any ideas that pop into my head and tasks for the next day before going to bed. I find this helps to clear my mind, enabling me to relax.
Avoid Screen Time
I’m sure we’ve all heard this plenty of times before, but you should avoid any screen time for the hour leading up to going to bed. The blue light emitted from our screens (smartphones, TVs, computers, anything with a backlight) can interfere with our sleep meaning we don’t get a good night’s sleep. Try to switch off the TV before you go to sleep and avoid looking at your phone. I have my photo set to automatically switch on the do not disturb mode between 10pm and 7am so I’m not tempted to check notifications at night. Because we all know that picking up your phone to check you just liked your tweet will lead to a 20-minute scroll through twitter. So it’s just easier not to know and deal with your notifications in the morning.
You’re not going to get a good night’s sleep if you’re uncomfortable, so make sure your bed is somewhere you want to spend time. Get yourself good quality pillow which supports your neck, invest in soft sheets and a comfy mattress. I know these things are expensive but considering how much time you spend in bed they are worth the investment. Your bedroom should be cool and quiet to help you relax and stay comfortable throughout the night. Having some nice pyjamas also helps, ASOS have some really cut sets in their Eco Edit just now. Try to avoid wearing the same clothes you had on during the day and change into comfortable pyjamas before bed.
Turn Off The Lights
Ideally, your bedroom should be dark to help you get to sleep. Make sure you shut the curtains and blinds before getting into bed. If you have any electronics which emit lights (TV stand by light, phones etc) cover them or remove them from the room. We have a TV built into our bed and the little red standby light drives me mad at night, unfortunately, because of where it is I can’t cover it. So to block out the little red light I have started using a sleep mask. I never really thought sleep masks were for me, but that’s because the only one’s I’ve tried in the past are those free ones you get on flights. They tend to be really uncomfortable over the eyes and feel really tight around the head. I was recently sent a sleep mask from *La Aquarelle which has completely changed my opinion of sleep masks. This mask is so soft and comfortable to wear over your eyes, it’s made from organic bamboo silk which feels lovely against the skin. The masks are also eco-friendly made using organic materials and dyed using natural plant based dyes.
*La Aquarelle kindly sent me the mask to test, all thoughts and opinions are my own