The Good Night Sleep Guide

 
I am a big fan of sleep. I also fall asleep very easily and fairly deeply. Planes, trains, cars, you name it I can sleep in it. I’ve even been known to sleep through earthquakes…twice. And on one occasion fell asleep before take off and didn’t wake up until I was forced to on the tarmac in the USA – a 7 hour flight later.
Very rarely do I utter the words ‘I didn’t sleep very well last night’ and I know I’m very lucky to have such a good relationship with sleep – because a lot of people don’t.
In 2012 a survey by Premier Inn found 37% of us are kept awake by money worries and in 2011 a survey by Which? & IKEA found that 7 in 10 of us feel that we aren’t getting enough sleep.
 
 
I am by no means an expert on the matter but nevertheless, here are the tips and tricks I use when I’m struggling  – my guide to getting a good night’s sleep.
Your bedroom should have a relaxing atmosphere. If you feel tense in your bedroom then your sleep will be interrupted so it needs to be a calming environment. 
– Choose the right colours. Bright colours on the walls can be replaced with softer, warmer tones.
– Keep lighting gentle. Try only lighting your room with small, soft lighting lamps in the evening.
– Make the room as dark as possible for sleeping – use black out blinds or curtains, or simply buy an eye mask.
– Clean up clutter! If you’re stressing about mess you won’t be sleeping!
 
 
Your body needs a cooler room in order to enter the deepest sleep cycles but make sure your extremities aren’t cold as this will wake you up.
– Use a hot water bottle or a pair of thin socks to keep your feet warm.
– If you can, keep your bedroom a slightly lower temperature than the rest of the house.
 
 
We’re all guilty (especially me!) of checking social media right up until the second we fall asleep. But the light is harsh and the activity will get your brain going, something we’re trying to avoid!
– Try to turn gadgets off at least 15-30 minutes before you go to sleep.
– Remove televisions from the bedroom.
– Try reading a book or listening to the radio instead of using your phone or tablet.
 
Kids need routine to learn when they should be sleeping and when they should be awake and in a way adults are no different.
– Try going to bed at the same time every night.
– Wake up at the same time every morning regardless of that day’s routine.
– Start winding down about an hour before bed – now isn’t the time to start the ironing!
– If you struggle to wake up in the Winter when it’s dark, try using something like a Lumie.
 
 
Going to bed stressed or angry isn’t good for you, especially if you’re already struggling to drop off.
– Write a list of things to do the next day, that way you won’t be keeping yourself awake with it in your head.
– If you’re angry or upset try and solve the problem before you sleep or write down why you’re angry to try and relieve some of that tension.
– Have a warm (but not hot) bath with essential oils or use bubble bath with a relaxing or sleep inducing scent.
 
 

Please remember if you’ve been struggling to sleep for some time or are kept awake by a medical condition then please do consult your GP.
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2 Comments

  1. May 11, 2015 / 5:15 pm

    I totally agree Rebecca! 'Me time' is so important 🙂

    Sophie x

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