A few years ago I was having really restless nights and it was taking me forever to fall asleep. No matter how exhausted I was, I was not relaxed and as soon as my head hit the pillow I would remember that I hadn’t sent an email, or that documents that were supposed to be mailed today were still sitting on my desk, and then suddenly while lying in the darkness I was wide awake and worrying. Instead of turning to medication, I decided to research sleep and find out some things I could do to help myself fall asleep and actually feel rested when I woke. I have been doing these things for the last three years and have honestly had the best sleep ever since. If you follow these steps I am sure you will be sleeping well in no time.
Bed Time. I try and set a bed time each night depending on what time I need to be awake the next day. This allows me and my body to be prepared and adjust to the upcoming bed time.
Lights Out. Setting this bed time also helps me get organised before bed. I start turning off all the main lights around the house about an hour before bed. Artificial lights can trick your body into thinking it is still day time and therefore not wanting to fall asleep. If you use only lamps or a few lights an hour before bed, this will definitely help you fall asleep more quickly when you go to bed. This also means I have showered, cleaned my face and teeth and am in my pj’s at this time. I only have a bedside light on and I can slide into bed for a calm and peaceful sleep.
No Phone. As soon as it hits bed time there is no more phone! I set my alarm before I go into the bedroom and do not pick up my phone after I have jumped into bed. The last thing your body needs is the bright light of your phone beaming at you when you are already cosy and ready to snuggle in for the night. Additionally, you can turn your phone on night mode so that even when setting your alarm the light is a warmer tone and not as harsh on your eyes.
Beds are for Sleeping. Everyone is guilty of watching a few shows, having a snack or even doing an assignment in the comfort of their bed, but this can create a stressful association with your bed. Doing anything other than sleeping and.. you know what.. in bed can convince your body this is a negative or stressful environment. Try and eat at the table, watch shows in the living room and work at a desk. This way your mind will associate these items with specific tasks and you will find that all of these tasks will become more enjoyable.Write it down.
My last tip for a good night’s sleep is to write it down! Have a note pad and pen next to your bed so that when those last minute worries pop up you can write them down and let it effortlessly float from your mind as you drift off into a deep and uninterrupted sleep.
These are my best tips for a good night’s sleep. I hope that they help you and I would love to hear if you have any other suggestions for getting a good night sleep. If all else fails you can always pop a couple of magnesium tablets and get nice and relaxed before getting into bed. Just make sure you don’t take them too late or you might struggle to wake up the next morning.
As always, if you have any questions please don’t hesitate to contact me.
Kind regards, Kate The Corporate Life