Sleeping Hacks for a Restful Night
One of the most frustrating things is to get in to bed, snuggle down into your duvet & then spend the next couple of hours tossing & turning or the opposite happens, you drift off to sleep & then wake a few hours later with no more sleep in sight. Neither option is viable to waking up feeling rested or restored.
Studies have found that sleep has the ability to affect our immune system, health, wellness, productivity, mood & even make us more susceptable to heart disease. Many of our most important programs are nurtured, reset & restored during sleep, making it one of the most important things we can do for ourselves.
So how do you transition from a lack of sleep to a better nights sleep? Below are ten tips you can implement to help you get your snooze on. We recommend implementing one at a time as to not overwhelm, whilst also helping you create a flexible but actionable routine each evening.
Tip #1 - Create a wind down routine
This is probably one of the most important things to do before implementing anything else, for the simple reason that it winds down your mind.
Quieting the mind & shifting its gears from work/school/family to one of rest/relaxation/peace is fundamental in educating the brain on your expectations of it. If you are busy thinking about stressors in your life then your brain by proxy is going to spend that time churning over the information or trying to find solutions to the problem.
Check out our 'How to wind down' blog or download our free 'Self Care & Gratitude Journal' to help kickstart your own routine.
Tip #2 - Unplug from technology
Okay so you have probably heard about this one a fair few times, however its importance on the mind is incredible. Harvard researchers found that blue light technology, found in most electronic devices, suppresses the production of melatonin, a hormone that the brain produces in preparation for sleep & as a result of being in a naturally dark environment.
Scientists recommend unplugging from technology 30-60mins before sleep & is a great thing you can add to your wind down routine. It also frees up more time to try something different, like reading that book or having a soak in the bath with some candles on.
"The use of these devices may disrupt sleep or disturb other aspects of your health or circadian rhythm." – David Ramsey, MD, PhD, MPH
Tip #3 - Meditate
Meditation is a great way to prepare the body for sleep, relaxation & even as a way of setting up your day. Many people get het up on the way in which to meditate, however there is no right or wrong way. The purpose is simple, to train your mind to be unreceptive to distractions. By refocusing your thoughts on things that are calming & soothing, it helps us shift from a state of stress to one of calm.
There are many ways in which to get your meditation journey started. YouTube is a great source, with many videos, each focusing on different areas you may wish to target. Alternatively, you can listen to soothing music & hold an awareness of your thoughts, not engaging with them but just noticing the types of thoughts that may come up, it helps if you have a journal next to you to make notes.
Tip #4 - Journal
Oftentimes before we go to bed our minds are running rampant with wayward thoughts, feelings & emotions. The biggest blocker of sleep is an overactive mind & therefore it is our duty to find strategies that encourage peace, tranquility & calm.
Journalling is another exercise where the sky is your limit. It can be done unguided where you spent 15-30mins just writing everything down onto a piece of paper, almost as if you're purging your mind of clutter. Or you can look for more guided options which may focus on gratitude, goals & creativity.
Download our free 'Self Care & Gratitude Journal' to help kickstart your own routine.
Tip #5 - Set a Sleep Schedule
Waking up & going to sleep the same time everyday including weekends is exceptionally important in helping you sleep more consistently. A fixed wake up time helps build a strong desire for sleep throughout wakefulness. As you start out getting up earlier, you will find that you are more tired, however, your resilience to this grows & shortly after you find that 'sleepiness' is stored & saved up for the evening.
The benefits of a set sleeping schedule not only diminishes the risk of physical illness, but also in gaining back control. If you consistently go to bed at 11pm & wake up at 6am a habit develops & your body responds in kind by flooding the body with Melatonin at nighttime & Cortisol in the morning.
"Not sticking to a regular bedtime & wakeup schedule can put a person at higher risk for obesity, high cholesterol, hypertension, high blood sugar and other metabolic disorders" – Huang, T., Redline, S. June 2019
Tip #6 - Essential Oils
You may have gathered a theme, but in order to get a restful nights sleep, the trick is to find as much peace & tranquility prior to getting into bed, so that both your mind & body feel relaxed, comfortable & sleepy.
There's a fair few different options; diffusers, incense, oil burners, creams & sprays. It all depends on what you will find to be most practical & soothing.
Check out our 'Essential Oil Blends' blog for more info.
Tip #7 - Music
We grow up listening to the soft hum of our parents or a soothing lullaby to encourage sleep & it's not just babies & children who can benefit from this either. In one study, scientists found that people who listened to 45mins of continuous soothing music before going to sleep, reported having better quality of sleep from the first night.
Whilst we don't suggest putting the TV on at night in the bedroom due to blue light interruptions on our sleep, there are plenty of ways to listen to soothing music. Calm is a great app available to download that has a whole library of music designed to promote peace & tranquility which can be listened to before bed.
"The findings of the present study provide evidence that sustained music intervention improves sleep quality" – GT Dickson, 2020
Tip #8 - Sleep Mask
Studies have already showed that darkness kickstarts the production of melatonin, the hormone that readies us for sleep. Wearing a sleep mask helps block out artificial light, whilst also helping maintain sufficient melatonin levels. Depending on where you live, this artificial light can include streetlights, ambient lights (such as light from a clock), and the biggest culprit for disrupted sleep: blue light from phones and electronic devices.
When searching for a sleep mask, make sure that the eye area is sufficient enough to actually block out the light for maximum effectiveness.
Tip #9 - Use a Weighted Blanket
Weighted blankets are gaining in popularity with different weights, textures & styles now becoming available. They use deep pressure stimulation which is thought to increase serotonin (mood-boosting hormone), reduce cortisol (stress hormone) & increase melatonin. Some weighted blankets also have certain sensory patterns which have been thought to benefit people who feel stressed.
Make sure that your blanket that is no more than 10% of your body weight & is easy to clean.
"Those who slept under weighted blankets... had lower anxiety and better-quality sleep" – A Clapp, 2019
Tip #10 - Herbal Remedies
A nice soothing cup of tea before bed can leave you feeling languid, drowsy & calm. Certain flowers or herbs have been seen to directly affect specific neurotransmitters in our brain that can help with increasing sleep quality, decreasing stress & help you fall asleep faster.
Studies have shown that lavender oil taken as an oral supplement improves quality and duration of sleep, whilst in another study, scientists found that postpartum women who drank chamomile tea before bed had a reduction in sleep barriers & depressive symptoms.
Remember, where attention goes energy flows
Making changes no matter how small can sometimes be a struggle, have a go at implementing at least one of these each night for a week & see how you feel. The aim is to make small impactful changes, so don't try to overwhelm yourself.
If you feel you need support or think there is some underlying reason for your lack of sleep we're here to help, book now for a free 20min consultation to see how our services can help you.
