Happy Wednesday & Welcome 2019! I hope you all had a fantastic New Years celebration! How many of you have trouble falling asleep or staying asleep? I know I did, until I started implementing these tips into my nightly routine. Now, it’s almost like a joke how well I sleep! I know that these tips will help YOU as much as they helped me, so that’s what we’re going to discuss today. Let’s start 2019 off on the right foot, yeah? Here we go:
1. USE AN EYE-MASK:
Eye-masks are HIGHLY UNDERRATED! Light can really interfere with our quality of sleep, so an eye-mask really helps to block the light and also provides soothing benefits for the eyes. I have three in total, and cannot sleep without one now. My favourite eye-mask is from Saje, and is lavender scented. It is absolutely THE BEST.
2. INVEST IN LAVENDER OIL/ SPRAY:
Lavender oil is known to have properties that help with relaxation. I find the scent to be completing calming and helps me get into the right headspace at night. I either diffuse lavender oil in my diffuser (also from Saje), or spritz my pillow with a Lavender spray. You could even do both! Lavender pillow sprays are easy to make at home (there are lots of recipes online!) or you can purchase one, here.
3. UNPLUG (READ INSTEAD!):
We all know that the blue-light emitted from phones, iPads, etc. is no good for us, ESPECIALLY at night-time. The screens will actually stimulate your mind & make it more difficult to fall asleep. Try to avoid any type of technology at least an hour before you plan to go to sleep. Put your device on silent & remove it from the room, if necessary. Pick up a good book instead and read a chapter or two! This can really help to make you feel more sleepy, too.
4. LISTEN TO NATURE MUSIC AND/OR GUIDED MEDITATION:
This one has been a complete game-changer for me. I find that I almost always fall asleep or become extremely relaxed when I listen to guided meditations at night. If I’m not in the mood to meditate or feel I am too tired to do so, I will put on a nature playlist instead. A few of my favourite YouTube channels are: Dauchsy, Michael Sealey, and Jason Stephenson. All of these channels offer sleep hypnosis and guided meditations that truly will bring you to a place of peace and serenity. Check them out!
5. DRINK A CHAMOMILE TEA:
Chamomile is well-known for its sleep-inducing abilities, and for good reason. The calming benefits of this herbal tea really will put you in an excellent space for a good nights sleep. Just be sure to only have ONE CUP. Too much liquid at night will disrupt your sleep, as well. Try to drink the tea roughly 30 minutes before bed.
6. LIMIT CAFFEINE AND ALCOHOL:
Even if you think caffeine doesn’t affect you, AVOID IT. Caffeine WILL affect your ability to sleep peacefully, and alcohol will do exactly the same (you will wake up more often, and are less likely to enter REM sleep). Try to stay away from both for at least 4 hours prior to bedtime. You can thank me later!
7. TRY JOURNALING:
You’re laying in bed, when suddenly all of the thoughts start creeping into your mind. Events from the day, what is happening tomorrow, grocery lists, to do lists… you name it. Our minds are alone and free at night, which is why this happens so often. Instead of letting this happen to you, take 5 minutes before you sleep to get all of your thoughts ONTO paper. It doesn’t have to take you long. Just free-write.
*Related Post: How I Stay Organized with FREE Printable Work Sheets
Try doing a night-time yoga or gentle stretch (you can even do it IN bed)! Not only is this good for our bodies, but it will also help you to release tension and get into the muscle fascia, therefore helping you stay asleep for longer. For some short and sweet, night-time yoga routines, click here.
9. GET COMFY:
This one goes without saying (I hope!). Investing in proper bedding, pillows and mattresses is so important for proper sleep. Everyone is different, so shop around to ensure that you are using the right pillow and mattress for your own, specific needs. Also, using a cozy duvet and blanket can really help you to get comfortable and warm (therefore, helping you to sleep better!)
10: GET INTO A ROUTINE:
Make a point to go to sleep and wake up at the same time each day. Doing so triggers your body to naturally get tired around the same time each day, therefore making sleep come a lot easier. It also triggers the body’s natural circadian rhythm, which creates several benefits, some of which include: easier to wake up in the morning, less irritability, decreased pain, and improved alertness.
I hope these ten tips will help you to sleep better & more deeply. I have implemented all of these tips into my own life and have noticed the biggest difference! Let me know down below how it goes for you.
Looking forward to talking to you all soon. Have an excellent week.
*Related Post: Self Care Rituals
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