10 Tips For A Good Nights Sleep

Sleep. We can’t survive without it, yet many of us don’t get enough of it. Here I share my favourite top 10 tips for winding down, relaxing and getting a really good night sleep. These tips are easy to do, but may require a few simple lifestyle changes.

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Sleep Duration

The NHS state most adults require 6-9 hours sleep each night. The National Sleep Foundation recommends people aged 18-64 sleep for 7-9 hours each night. This is probably why we often hear that we need 8 hours of sleep, being the average. The perfect duration of sleep for you however, will depend on your own routine, body and lifestyle.

Since using a Fitbit to track my sleep, I have established that I awake feeling refreshed and energetic after 6.5 hours sleep (excluding the 30 minutes I am usually awake throughout the night). Any more than 7 hours and my head feels hazy, I feel lethargic and need an early afternoon nap. If you don’t have a sleep tracking watch, you can keep a sleep diary to record your sleep patterns and how you feel in the morning to help establish the amount of sleep your body thrives on.

Timing and Routine

Sleep quality is all in the planning! To allow enough time for sleep and preparation, work out what time you need to wake up and count backwards from there. For example, as my alarm sounds at 5.30am, I must be asleep 10.30pm. This accounts for 6.5 hours sleep and 30 minutes awake during the night. Keeping this routine is crucial for regular good-quality sleep, even on the weekends.

To stick to your sleep time, allow plenty of time to prepare yourself for sleep. Including the wind down and phone free time explained below.

Phone-Free Time

Using mobile phones is stimulating for the brain, whether you are scrolling social media, replying to late night work emails or catching up on WhatsApp groups. This stimulation before bedtime can affect the ability to fall asleep, and to maintain quality sleep throughout the night. Many mobile models have tools to limit your screen time, including locking out certain apps and functions between times you set. I try to avoid using my phone for an hour before bed, and turn off my notifications after 9.30pm.

Blue Light Filter

Some studies have shown that blue light emitted from phone, tv, computer and other screens can have a negative affect on our ability to sleep, as well as many other side affects. You can read more about these side affects in my blog article: Do Blue Light Filtering Glasses Really Work.

For this reason, it may help to not only avoid using your mobile phone before bed, but also TV and computer screens one hour before bed. For many who watch television to fall asleep, this may require a rather large lifestyle change.

When my Fiancé and I moved to our new house, we were shocked to find our new bedroom didn’t have a TV aerial. Although he was disappointed at first, convinced he’d struggle to fall asleep, we 100% do not regret leaving the TV behind! If we are both feeling too awake to drift off straight away, we listen to 15 minutes of a story podcast on Spotify. We are rarely awake to hear the end.

Wind Down For Bed

So if you’re not watching TV, on your mobile phone or your computer – what can you do? Well pretty much anything which makes you feel relaxed, allows your brain to slow down, and encourages your thoughts to drift away from the stresses of the day.

My favourite activities to wind down before bedtime include: putting on my PJs, face masks, reading, listening to educational podcasts, bubble baths (more on those shortly), writing blog posts and writing in my wellness planner.

Notepad & Pen

Feeling particularly stressed at the moment? Maybe life is busy, or you are working on a creative project and just can’t stop the ideas flowing! If you find yourself unable to let thoughts go whilst trying to sleep, keep a notepad and pen at the side of the bed. Those jobs you suddenly remembered you forgot to do, those brainwaves of inspiration or worrying thoughts you can’t shake at 1am, you can put onto paper and release your brain from the burden of remembering those thoughts. You may also find writing in a diary before bed may help you mentally unload and relax before sleep.

Minerals

For about 2 years now I have been using Magnesium for its positive affects on my sleep quality. Magnesium is safe in certain doses but can be overdosed. So be careful to ensure you consume a healthy amount and seek professional advice. You can consume magnesium through diet, supplements or topical products. I take a daily supplement and spray magnesium oil on my stomach or aching joints at bed time, as it is also proven to aid joint pain. Every couple of weeks I also enjoy an epsom salt bath which contains many minerals including Magnesium. After 40 minutes soaking in the bath, my muscles are soothed and I feel ready for bed!

Relaxing scents

Lavender is recommended to aid sleep for its physiological and neurological effects. I particularly like to use Lavender in various ways on the skin and also through inhalation. Not only is the lavender itself beneficial, but smelling lavender right before bedtime lets my brain know it is time for sleep.

Lavender bubble bath, temple balms, pillow sprays, massage oils and diffusers are all great ways to incorporate Lavender into your bedtime routine.

Bonus tip: I love adding 3 drops of lavender essential oil and 2 drops of peppermint essential oil to my electric diffuser at night to both help me sleep and prevent morning headaches/stuffiness.

Sleep Comfort

Your mattress and pillows are crucial to a good nights sleep. If you are uncomfortable in bed, consider whether it is suitable for you. It could be something as big as replacing your mattress, or simply using one less pillow. The latter made a huge difference for me to reduce neck pain.

Healthy Lifestyle

Exercise, healthy eating and avoiding sleep inhibiting food/drink is also extremely influential to a good nights slumber. The National Sleep Foundation found that people who regularly exercise reported better sleep than people who didn’t exercise. They were also less tired during the day. You don’t need a gym membership to get exercise! Maintaining an active lifestyle can be achieved through long walks, running, cycle rides, yoga, pilates, swimming or sports. I particularly like yoga in the evening or morning for really relaxing my muscles and slowing down my thoughts.

Avoiding caffeine is a fairly obvious trick, but consuming caffeine for many has become a viscous cycle. A lack of sleep may lead you to reach for a morning, afternoon and evening caffeine fix such as tea, coffee, coca cola or Redbull. Which will in turn make it hard to fall asleep and get the much needed Z’s your body is craving. Try avoiding caffeine, either completely or at least during the afternoon/evening. When tired, try drinking lots of water to wake you up instead, often tiredness is related to dehydration.

So that’s it, my top 10 tips for a good nights sleep. If you have trouble sleeping, always consult a doctor in case there is an underlying reason.

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