The average adult spends a third of their life sleeping. That’s a seriously long time! Unfortunately, getting a good night’s sleep isn’t always easy. Whether you struggle to fall asleep, wake up throughout the night, or just want to feel more refreshed in the morning, here are my top tips for getting a better night’s sleep.
1. Set a bed time
Bed times aren’t just for children, or at least they shouldn’t be! Setting yourself a bed time is an essential first step in a healthy sleep routine. Work backwards from when you need to get up and try to get between 7-8 hours rest. Once you’ve got a time sorted, be strict with yourself and stick to it.
2. ‘Switch off’ before bed
I loathe the term ‘digital detox’ but that is essentially what I’m referring to. The reduction in light at night traditionally winds us down, whereas light keeps you alert and awake. It’s no surprise that staring at screens right before you hop into bed does nothing for you. Instead, try switching everything off an hour before you want to try and fall asleep. No laptops, kindles and no scrolling through instagram – it’ll all still be there in the morning.
3. Make your bed inviting
Wanting to get into bed is half the battle, so make your bed inviting. Do an inventory of your mattress, pillows and duvet and think about whether they’re working for you. If you wake up with aches and pains, chances are you need a new mattress or different pillows. If you’re always too hot or too cold, change up your duvet.
4. Invest in sprays and oils
Scents like lavender and camomile work to relax the mind and body and improve the quality of sleep. I spray the This Work’s Deep Sleep Pillow Spray every night at home and always travel with the Sleep Balm and Stress Less Oil. It goes without saying that they all smell incredible but they actually have an impact too. 97% of people who use This Works pillow spray say they sleep better as a result – it’s worth seeing if it works for you too!
5. Try Mindfulness
Sleeplessness often coincides with periods of high stress. It’s a vicious cycle because poor sleep makes us less able to deal with stress because we’re not at 100%. If this sounds like your situation, Mindfulness can help. Apps like Headspace and Calm can really help relax an over-active mind and help you fall asleep. Both apps have free versions so you can try them out and see how you get on with them. Like everything, Mindfulness takes a bit of practice so do stick with it for at least a week.
6. Time your wake up properly
I have another tech recommendation for you here, in the form of Sleep Cycle. Can you tell I work in digital health by the last few recommendations? Sue me! Simply put, the app monitors your sleep patterns and wakes you up during a period of light sleep, making it easier to get up in the morning as you feel well rested. It’s genius. Try it.
There you have my top tips for getting a better night’s sleep. Let me know if you’ve tried any of the products, apps or tips I’ve mentioned in the comments. Happy snoozing… zzz.
Sincerely, Sarah xx