We all know we should be getting around eight hours of sleep each night, but what about those of us who have trouble sleeping? Lack of sleep can affect everything from your general health to your ability to have a productive day. Whether you’re struggling with insomnia or you just need some tips to improve your bedtime routine, there’s plenty of simple ways to make falling asleep easier. Today, I’m sharing 6 secrets to a good night’s sleep:
1. Be Active During the Day
Have you ever noticed how much running around little children do — and how easily they fall asleep? When you use up your energy and stay active throughout the day, you’ll be more tired and ready for rest at bedtime. Exercise decreases your stress levels and is a great way to improve sleep. Just make sure you don’t exercise too close to bedtime as it can be stimulating. I recommend opting for a morning workout instead.
2. Go to Bed at a Regular Time
Although some may think staying up late will mean you’re more tired at bedtime and as a result, you’ll sleep better — this is actually false. I’ve found that it’s better to make a habit of going to bed and waking up at the same time every day, even on the weekends. Doing this will help with your body’s sleep-wake cycle and as a result, you’ll fall asleep a lot more easily.
3. De-stress and Wind Down
Create a bedtime routine that will help you relax and wind down. My routine varies and can be as simple as reading a book, crocheting, or writing in my journal. Whatever you decide to do, make sure it’s something that completely relaxes you. Once you begin to carry out your nightly routine, your mind will get the signal that it’s time to chill out, and prepare you for sleep.
4. Reduce Screen Time
Turn off all of your electronic devices an hour or two before you plan to go to sleep. I’m sure you already know how bad it is to be on your phone before bed! In this digital age, many find it hard to “switch off,” but scrolling through social media or checking your emails before bed is not going to help you relax. This is because the blue light from your devices restrains the production of melatonin and disrupts your circadian rhythms, making it harder to sleep.
5. Use Lavender Essential Oil
Another one of the secrets to a good night’s sleep is the use of lavender essential oil. If you have trouble sleeping, you might want to try spritzing some onto your pillowcase to help you drift off. Lavender is well-known for its relaxing and calming properties. Research has proven that lavender slows the activity of the nervous system, thus inducing a feeling of calm. It’s been used for years to help induce sleep and is a popular aromatherapy choice for many. I personally find lavender so relaxing and comforting!
6. Watch Your Diet
Avoid too much caffeine if you want to get a good night’s sleep; any foods or drinks containing it will give you an energy boost and keep you awake. You also might not sleep well if you go to bed too full or too hungry. Avoid eating a big meal within two or three hours of your bedtime. If you find that you’re very hungry right before you go to bed, I recommend eating a healthy snack such as fruit or wholegrain crackers.
Do you know of any other secrets to a good night’s sleep?
I try and limit my screen time, instead of watching TV I’ve switched to podcasts x
That’s a good idea! I’m glad listening to podcasts works better for you.
I really need to sort out my bedtime routine. I’ve gotten into a bad habit of playing scrabble on my phone when I get into bed! Some great tips here. 👍🏻
Thank you! Yep — I know how tempting it can be to reach for your phone before bedtime.
[…] Getting good quality sleep at night is essential for our wellbeing. Research shows that lack of sleep can be detrimental to your health. For that reason, it’s so important to get the recommended 7-9 hours of sleep per night. If you struggle with this, try resetting your body clock by going to bed at the same time every night and waking up at the same time every morning. Here are some more tips on how to get a better night’s sleep. […]