Following on from my Instagram post on Friday 19th March, I want to share with you some hints and tips on how to get a better nights sleep.
Like kids, adults need a consistent bedtime routine too. Go to bed and wake up at the same every day (even weekends). Hmmm... can’t say I’ve managed this at the weekends yet!
Have a nice relaxing bedtime. Take a warm bath, perhaps listen to music, or podcast, or read a book. Enjoy a milky drink and keep your lighting dimmed. (Not so low that you can’t read obviously).
No phones in bed. We’re all guilty of scrolling through social media platforms. Put it down and do one of the things in step 2 instead.
We’ve all got things on our minds, especially this past year. Let’s face it, it’s been a nightmare. Try writing it all down before you go to bed. Whether it’s tomorrows to-do list, things you’ve got to remember for your kids school, any worries or concerns. Empty it out onto the page so you have a more peaceful mind, ready for sleep.
Essential oils such as lavender can help. A few drops on your pillow may help. I was literally splashing lavender oil around as if I was a F1 winner on the podium with a bottle of bubbly.
Room temperature is important. A little bit like Goldilocks – it can’t be too hot, or too cold. It needs to be just right. Apparently your bedroom should be 65°F or 18.3°C
Try meditation. I’m using the Headspace app (not an Ad) at the moment and there are so many courses, breathing exercises, relaxation techniques, restful music and stories to try.
The obvious ones like reduce your caffeine intake and alcohol are important. I’ve switched to decaf tea now, but I do need a coffee (or two) to kickstart me in a morning.
Don’t eat a large meal too late as your tummy finds it hard to digest it. And don’t snack on sugary foods just before bed.
Breathe. Take some minutes to either just sit or lie in bed and concentrate on just breathing in and out. Take control of your breathing and calm your body and mind.
Well I hope this helps someone who may be suffering like I am at the moment. Sleep is so important for both our physical and mental health. Take time to get it right. Sweet dreams x