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Sleep is one of the most important elements of our mental and physical wellbeing. It is also one of the most neglected aspects of our health. These days our lives are so fast-paced. We try to cram so much into 24 hours that we often forget just how much our brains and bodies actually need to rest. I am sure you have searched for tips for better sleep many times. I know that when I have struggled with sleep that I really wanted a magic solution to the problem. This article is filled with hints and tips for better sleep, but they are simple and natural. Taking ourselves back to basics when it comes to sleep is vital to achieving a more restful and beneficial sleep every single night. Just wait until you feel the benefits! Sleep is AMAZING (and I’m not just saying that because I am a huge fan of naps!)
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Here are my tips for better sleep:
1. Set a bedtime routine.
Winding down before bed is important. We have all had those days where we head to bed excited or with our minds full, and we just cannot get to sleep. Preparing for sleep means we are able to settle into sleep easier and ensures we are more likely to have a good rest. A sleep routine will be unique to you, but I hope some of the suggestions in this article help you design a routine that is supportive of your lifestyle.
2. Create a dark and quiet sleep environment.
It has been said I could sleep anywhere… and it is somewhat true. I can tune out noise and sleep in the daylight. I am a huge fan of naps! But… when it comes to bedtime, I need a dark room and silence (except for meditation tracks). Heavy lined curtains or blackout blinds are perfect for blocking out daylight, especially beneficial on lighter evenings. An eye mask is also perfect for nodding off when the room isn’t quite dark enough (or for sleeping on a plane!). Ear plugs are great for blocking out any noise. If you can’t sleep in complete darkness, then I recommend a very dim light that won’t affect your circadian rhythm.
3. Journal before bed.
Writing in a journal has many benefits for our mental wellbeing. Journalling before bed is a great way to clear your mind, process the happenings of the day, and prepare yourself for rest. Journalling can take many forms such as independent writing, following prompts such as these 30 Journal Prompts For Self-Reflection or following a bedtime journal such as The Nocturnal Journal: A Late-Night Exploration of What’s Really on Your Mind.
Keeping a pen and notepad beside your bed is great for those things that pop into your head that you need to remember or want to focus on tomorrow. Just write these thoughts down and then get back to resting. This is a great way of avoiding those racing thoughts that keep you awake to all hours. This was one of the best tips for better sleep that I ever received.
4. Get comfortable.
Your bedroom (and your bed) should be comfortable and a space that feels relaxing and restful. A decent mattress or even a mattress topper can make a massive difference into how comfortable and supportive your bed is. Soft and natural duvets, pillows and sheets are vital. I am a firm believer in high-quality bed linen, even if it costs a little extra. Sleep is a crucial part of a healthy lifestyle and our environments have such an impact on how good our rest is. Your bed linen is an investment in YOUR wellbeing.
My favourite bed linen is from Scooms. They make beautiful Egyptian cotton bed linen as well as amazing goose down duvet covers. They use no plastic in their packaging and they wash their down in chemical free spring water. A truly forward-thinking and transformational bedding company. Their designs highlight and emphasise simplicity and intentionality, making it easy for you to have a great sleep environment. They even offer a 60-night trial of their duvets.
5. Use aromatherapy.
Essential oils are a powerful natural support for our health and wellbeing. I use them every single day to support my mental and physical health. They are truly amazing and they can really make a difference to your rest and relaxation. There are so many ways to use essential oils and aromatherapy for sleep so here are some suggestions:
- Diffuse some essential oils in your bedroom to create a calm and serene environment. Lavender oil, vetiver oil and the DoTerra Serenity blend are all excellent for supporting sleep.
- Use roller balls on your wrists and temples to enjoy the benefits of the oils all through the night.
- Supplement with sleep supportive oil based complexes.
6. Turn off electronics.
Blue light from electronic devices including mobile phones, tablets, laptops and even televisions can wreak havoc on our circadian rhythms. We are exposed to so much artificial light in our lives as we try to maximise the number of hours we make use of in the day. These artificial light sources can confuse our bodies and disrupt our sleep cycles. Try switching off devices an hour or two before bed. You could try reading beside a dim lamp instead. Or why not practise some meditation? There are so many things that you could include in your bedtime routine that would allow you to disconnect from electronics in order to promote a more restful sleep.
7. Use a weighted blanket.
Weighted blankets are an incredibly powerful tool to aid sleep and relaxation. For those who struggle with insomnia, being able to fall asleep or even being able to stay asleep, these blankets can be life-changing! Deep touch pressure stimulation is a form of therapy that promotes the release of serotonin, a chemical that regulates sleep. Weighted blankets provide this pressure gently and whenever you need it, enabling you to fall asleep easily. Good sleep isn’t just about getting the right number of hours, it is also about having restful and quality sleep. A weighted blanket can ensure that you sleep peacefully, making it one of my favourite tips for better sleep.
8. Stay cool.
Staying cool and comfortable in bed can help promote longer and more peaceful sleep. That is why your choice of sleepwear is very important. While some of us may choose to sleep naked, at colder times of the year or in colder climates this can make sleep difficult. I recommend Bamboo Clothing as the perfect sleepwear!
Bamboo is incredibly soft and feels luxurious on our skin. It won’t irritate sensitive skin which makes it perfect to wear at night. Bamboo clothing is three times more absorbent than cotton so you won’t feel sweaty or sticky at night. It will also stay fresher for longer (less laundry)! Bamboo isn’t grown with the use of pesticides so it is a wonderful natural and sustainable material. Bamboo Clothing’s loungewear range is beautiful, comfortable and sustainable. The PERFECT sleepwear option!
One of the best tips for better sleep is to meditate. Guided meditation and mindfulness are amazing ways to relax and rest our minds and bodies. My favourite way to mediate is with the FREE app Insight Timer. It is filled with guided meditations from thousands of different teachers from around the world. There are even specific meditations to promote better sleep and rest. You can download the Insight Timer app here and don’t forget to follow me!
10. Enjoy a bedtime drink.
We swear by a bedtime drink in our house. We even bring it on holiday with us! Organifi Gold is a natural, organic superfood tea that promotes a deep sleep. Drinking this before bed will help you to fall asleep faster and enjoy a deeper sleep. It is delicious and relaxing. It is the perfect addition to your bedtime routine.
Are you ready to discover better sleep? Do you have any tips from your sleep routine and habits? I would love to hear your experiences.
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