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How To Get a Good Nights Sleep

. Monday, 18 November 2019 .
This post has kindly been sponsored by BedGuru. 

Me sat on my bed with my BedGuru cosy care package
I've been thinking a lot about self care across my platforms recently, and something that really resonates with me as self care is being able to get a decent nights sleep. When I'm tired, everything seems so much worse. Little things that wouldn't normally get to me, suddenly are a really big deal, all of which adds to that overall feeling of stress. Inspired by BedGuru who kindly sent me a cosy care package, I thought I would share with you my tips on improving your sleep.

  • Only use your bed for sleep - this might seem like a bit of a weird one but for me it was one of the biggest for improving my sleep. Whilst at university I basically did everything in my bed; relaxing, eating, doing uni work - primarily because in cramped uni rooms there isn't really anywhere else to do these things! By only using your bed to sleep your brain will associate it only with sleeping, and therefore just the act of getting into bed will trigger your brain to think it's time for sleep.
  • Avoid screen time an hour before bed - we all know this as yet I imagine a lot of people are guilty of not actually doing it! The way I like to this is I will spend that last hour before bed getting things ready that I need for the next day, meal prepping for the next day, washing up ect. Whilst this isn't exactly relaxing, let's be honest, I bet most people don't have a spare hour at night to relax if you're anywhere near as busy as me. This way I'm still being productive and avoiding screen time. The reason screens are so bad for us before bed is because they emit a blue light which tricks our brains into thinking it's daytime. Therefore it stops our brain making all the necessary changes to trigger that sleep mode inside us.
  • Try to follow a regular routine - again something I'm terrible at, but this time it isn't my fault, I work shifts! Our bodies work on something called a Circadian rhythm. That's essentially the fancy name for our sleep-wake cycle. It's a 24 hour cycle that controls the release of different hormones to do with falling asleep and waking up. Our bodies like patterns, so if you're falling asleep and waking up at roughly the same time everyday it will make it a lot easier to fall asleep because your body will naturally start preparing for it by increasing the amount of melatonin (a hormone that induces sleep) before the time when you usually fall asleep. The worst thing you can do for your sleeping pattern (and it really kills me to say this) is have a lie in. I know we all love them, but honestly it totally throws your sleeping pattern out of whack so you're better off avoiding them!
  • Find something that helps you relax, that might be a lavender spray, lighting a candle, camomile tea - this is another element of helping your body find a routine and triggering that sleep mode inside you. If you always smell a certain smell or do a certain thing shortly before bed, your body will start to associate that will bed time. Find something that you find relaxing and introduce it to your night routine shortly before bed, very quickly your body will associate that thing with sleep and it will help you drift off when you otherwise might have struggled.
  • Shower/bath before bed - whether you shower in the morning or evening always seems to cause debate, but from a sleep hygiene point of view, bathing in the evening is best. When you get out of the shower or bath your body temperature cools very quickly, this is also something that happens to your body whilst asleep. So by artificially creating this through bathing, again we can help to trigger that 'sleep mode' inside us. 
Those are my tips for getting a good nights sleep - do you have any you want to share in the comments below? I'm always looking for some new additions to add to my routine! 
This post has kindly been sponsored by BedGuru. 

Me sat on my bed with my BedGuru cosy care package
I've been thinking a lot about self care across my platforms recently, and something that really resonates with me as self care is being able to get a decent nights sleep. When I'm tired, everything seems so much worse. Little things that wouldn't normally get to me, suddenly are a really big deal, all of which adds to that overall feeling of stress. Inspired by BedGuru who kindly sent me a cosy care package, I thought I would share with you my tips on improving your sleep.

  • Only use your bed for sleep - this might seem like a bit of a weird one but for me it was one of the biggest for improving my sleep. Whilst at university I basically did everything in my bed; relaxing, eating, doing uni work - primarily because in cramped uni rooms there isn't really anywhere else to do these things! By only using your bed to sleep your brain will associate it only with sleeping, and therefore just the act of getting into bed will trigger your brain to think it's time for sleep.
  • Avoid screen time an hour before bed - we all know this as yet I imagine a lot of people are guilty of not actually doing it! The way I like to this is I will spend that last hour before bed getting things ready that I need for the next day, meal prepping for the next day, washing up ect. Whilst this isn't exactly relaxing, let's be honest, I bet most people don't have a spare hour at night to relax if you're anywhere near as busy as me. This way I'm still being productive and avoiding screen time. The reason screens are so bad for us before bed is because they emit a blue light which tricks our brains into thinking it's daytime. Therefore it stops our brain making all the necessary changes to trigger that sleep mode inside us.
  • Try to follow a regular routine - again something I'm terrible at, but this time it isn't my fault, I work shifts! Our bodies work on something called a Circadian rhythm. That's essentially the fancy name for our sleep-wake cycle. It's a 24 hour cycle that controls the release of different hormones to do with falling asleep and waking up. Our bodies like patterns, so if you're falling asleep and waking up at roughly the same time everyday it will make it a lot easier to fall asleep because your body will naturally start preparing for it by increasing the amount of melatonin (a hormone that induces sleep) before the time when you usually fall asleep. The worst thing you can do for your sleeping pattern (and it really kills me to say this) is have a lie in. I know we all love them, but honestly it totally throws your sleeping pattern out of whack so you're better off avoiding them!
  • Find something that helps you relax, that might be a lavender spray, lighting a candle, camomile tea - this is another element of helping your body find a routine and triggering that sleep mode inside you. If you always smell a certain smell or do a certain thing shortly before bed, your body will start to associate that will bed time. Find something that you find relaxing and introduce it to your night routine shortly before bed, very quickly your body will associate that thing with sleep and it will help you drift off when you otherwise might have struggled.
  • Shower/bath before bed - whether you shower in the morning or evening always seems to cause debate, but from a sleep hygiene point of view, bathing in the evening is best. When you get out of the shower or bath your body temperature cools very quickly, this is also something that happens to your body whilst asleep. So by artificially creating this through bathing, again we can help to trigger that 'sleep mode' inside us. 
Those are my tips for getting a good nights sleep - do you have any you want to share in the comments below? I'm always looking for some new additions to add to my routine! 

5 comments

  1. Some great tips here, Chloe, especially about reducing screen time before bed time and not having a lie in (sob). I'd also add having a warm drink before bedtime and using an OTC supplement if you need to (I do sometimes) because you can't put a price on a good night's sleep! Lisa x

    ReplyDelete
    Replies
    1. A creamy hot chocolate before bed is just ๐Ÿ‘Œ๐Ÿ‘Œ
      So glad you enjoyed the post!

      Delete
  2. That care package looks so cosy �� To avoid screen time before bed I have a routine of lighting a candle, doing ten mins of tidying and then I like to read a book

    ReplyDelete
    Replies
    1. Sounds like you've got the perfect routine set up! ๐Ÿ’•

      Delete
  3. Avoiding screen time before bed is TOUGH. Lol, I think that's the one tip I'll need to work on. I usually am good at keeping my bed as a "solely for sleeping" area. And going to bed at the same time I think definitely helps as a routine. Thanks for sharing your tips!!

    Des | https://www.itsbetterinheels.com

    ReplyDelete

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