As a part time insomniac, I know the value of a good night’s sleep better than most. Over the last few years my issues with sleep have definitely improved, and now it’s rare that I spend all night tossing and turning. I wanted to share some of my top tips with you so that hopefully, sleep can become your pal.
Create a daily routine.
We’ve spoken about the importance of routines before, but it’s a point to really hammer home. Your body is running on circadian rhythms, patterns that follow a 24 hour cycle. If your sleeping erratically at different times every night, your body won’t know when it’s meant to be sleeping. Start by setting yourself designated sleep time, go to bed and get up at the same time every day, no matter how much sleep you get. Teach your body that between the hours of 11pm and 7pm, you sleep. Create a relaxing evening routine to help your body wind down, to give your body time that says ‘okay, we’re getting ready for sleep now’. Start your day with a small amount of exercise or time spent outside, to wake up your body, eat meals at regular times, and stop eating a few hours before you want to sleep. Embrace natural routines and rhythms so your body can learn your patterns.
Treat the root cause.
If your lack of sleep comes from anxiety or mental health issues, a little bit of nice smelling moisturiser isn’t going to cut it. For me, speaking to a psychologist was a massive turning point in my relationship with sleep. Learning to be more present, more mindful, managing my anxiety when it starts to appear rather than stewing on things, all these helped me get a better night sleep. If you think your insomnia is related to your mental health, get some help.
Embrace sleep supporting products.
Lavender, chamomile, valerian, lemon balm, all these ingredients have been proven to help support natural sleep. Drink them in sleepy teas, rub them on your body in moisturisers and oils. I love the Lush Sleepy Body Lotion and Shower Gel, and the This Works Deep Sleep Pillow Spray and Body Oil.
Get it out on paper.
If, like me, you suffer from terminally busy brain, taking ten minutes before bed with pen and paper to brain dump your feelings can be massively helpful. I get as much down on paper as possible, and then keep my notepad to hand in case there’s something I’m dwelling on in the night. Write it out, worry about it tomorrow.
Try a meditation.
When all else fails, I put a guided sleep meditation on and 9 times out of 10, it does the trick. I love the Calm App, Headspace and the Sleep With Me Podcast.
Fingers crossed putting these tips to use means you might just be on track for a good night’s sleep!
What do you need for a good night’s sleep!