Setting Yourself Up For A Good Nights Sleep
As someone who has suffered chronic fatigue, I now understand and appreciate how important a good night’s sleep is. I was once that person who lived on five hours sleep a night and lived a crazy busy life.
But no longer am I prepared to put my body through that. Sleep is now a priority, and my bedroom is a sanctuary where I retreat to rest, restore and rejuvenate my body.
Firstly, I have created a calming place to sleep. My bedroom is all white; white bedding, white bed frame, white dresser and white bedside tables. I use 1000 thread Egyptian cotton sheets. While they are expensive, they feel so good to sleep in and are pure luxury. I keep minimal belongings in the room and keep lighting at night as dull as possible. I use a Himalayan salt lamp and fairy lights.
Secondly, I am very much a routine person. I love sticking to a routine and keeping my life as simple and stress-free as possible. Part of this is ensuring I prepare myself of a night, so I can fall into a deep and restful sleep as soon as possible. I aim to be in bed each night around nine and well asleep by 10 pm, which allows for at least eight hours sleep. I stop working on my laptop and iPad by 5 pm and tend not to use my phone at night as this is my quality time with my boyfriend.
So once you have your bedroom and night routine sorted, making it as peaceful as possible, try out some of these tips to ensure you can fall asleep fast and are guaranteed a good nights sleep;
Clear your mind
Consider starting a nightly journaling habit. Do a brain dump of your day and write to your intuition to seek clarification on anything taking up brain space
Have a notepad beside your bed and write down any things on your mind or things to do before sleeping
Exercise any stress out. I notice if I have not been very active throughout my day, it tends to take me a little longer to fall asleep
Calming effect
Use lavender essential oil on your temple or a splash on your pillow
Have a hot bath or shower just before hopping in bed
Ask your partner for a massage
Play binaural beats as you lay down to sleep. The sound wave therapy will help you to relax. Set the timer to play for 30 minutes
Use an acupressure mat as part of your winding down routine. It helps to relax your muscles and release tension in your body. I bought mine from Shakti Mats and love it.
Sleeping next to someone you love, reduces your stress levels and makes you feel safe and will help you fall asleep faster
Meditate. Use an app such as Calm, or do your own deep breathing exercises. Concrete on your breathing and slow it down
Read, draw, or colour in
Have a lavender plant in your bedroom
Lighting
Do not use bright lights of a night
Burn a scented essential oil candle in your room
Dim the lights in your bedroom or use a Himalayan salt lamp in your special place
Wear blue blocker light glasses if using technology in the hours before sleeping. I bought mine from Baxtor Blue and I love them
Food
Don’t eat chocolate, sugary, caffeine foods or drink alcohol in the hours leading up to your bedtime
Drink a chamomile or peppermint tea at least two hours before bedtime. Any later than this and you may need to get up in the middle of the night for the toilet
Bed
Try out using a weighted blanket on your bed. I remember having a great nights sleep at my grandparent’s house for sleepovers. The blankets my Grandma had on the beds were so heavy and meant you were not moving anywhere.
Spend money on quality sheets
Be cosy but you don’t want to be overheated
If you are a day napper, keep your naps to under one hour
Listen
Relax and Sleep Well app
Sleep Cove Podcast with Christopher Fitton
I encourage you to begin a sleep routine. Are there particular things you like to do as you wind down at night? Feel free to share with us and join the conversation below.