How To | 15 Tips For A Better Nights Sleep


I'm not going to lie, I feel a little un-motivated at the moment.. Although I'm usually quite good with writing posts and I tend to have a few scheduled to tide me over, this week has been a different story! I think this is mainly down to one reason - a lack of good sleep! I've been staying at my Mum's for the Easter break and let's be honest my bed here isn't the comfiest - it also doesn't have my boyfriend in it, which is a huge problem! Sleep is so important for us to function properly, we repair our bodies and our brains when we rest, which is a huge part of how we feel and act the following day! So if you want to be more of a morning person and catch up on some of that beauty sleep, keep reading for 27 quick tips on how to sleep better! Perhaps I might learn from these tips too..!

1. PUT YOUR ELECTRONICS TO BED TOO // When you stare at artificial lights straight before bed, it can be difficult for your body to wind down and to understand that it's time for bed, so I suggest putting down anything with a bright light about 1 hour before bed - the best thing to do is replace it with a good book so that your brain can have a chill out time!

2. A WARM DRINK DOES THE TRICK // When I was younger I used to really struggle with getting off to sleep, but my Mum always used to get me to have a glass of warm milk before bed in order to calm my body down and get it ready for bed... this always worked! I've always found there's something so comforting about warm milk before bed, especially in the winter months!

3. DON'T GET AGITATED! // We all have those night's where we're tossing and turning and we all get anxious, over heated and agitated because we just can fall asleep! But if you've been trying to sleep for over 20 minutes, just get up and do something else - read a book until you're really tired and then you should just drift off naturally. Don't try to force yourself because the anxiousness can just keep you awake even longer! 

4. AVOID LOOKING AT THE CLOCK // This was always one that would stress me out when I was a child! There used to be a big clock in my room that I would stare at whenever I couldn't fall asleep, and watching the time pass would make even more anxious than I already was.. So if you can help it, turn your alarm clock the other way and stop checking your phone for the time!!

5. BATH & BED // Whenever I've had a bath in the evening, I always find it a lot easier to drift off to sleep! When we get out of the bath we're fully relaxed and probably quite tired, making it easier for us to fall asleep.. This is a great routine to start adding to your day - a nice warm bath every now and again never hurt anyone!

6. PODCASTS/MUSIC // Now I know some people can't listen to anything at all while they're trying to sleep and they need complete silence in order to drift off! But if you're one of those people who can fall asleep listening to something I suggest listening to soothing music or a podcast as you fall asleep. I always find this helps me, particularly on those nights where my mind won't stop thinking about things! Sound cloud is a great app for podcasts that is completely free and I definitely suggest Grace Helbig's podcast called 'Not Too Deep' for all those YouTube lovers looking for a lighthearted and funny podcast to listen to!

7. PROGRESSIVE MUSCLE RELAXATION // This one will only work for some people, but it's worth testing out if you haven't already! Progressive muscle relaxation is basically where you work your way up your body tensing and relaxing each muscle as you go. People tend to lie on their back and starting at their feet squeeze the muscle for around 5 seconds and then relax it - your muscles should feel more relaxed than before! In this same way you could also try meditation or breathing techniques in order to relax your body and muscles and help you to drift of quicker!

8. AVOID CAFFEINE TOO CLOSE TO BEDTIME // Caffeine too close to bedtime can give you an unwanted boost of energy while trying to sleep! In fact, it's recommended that you drink your last cup of coffee or tea 6 hours before bedtime - this might be difficult for my fellow coffee lovers out there, but if you're having trouble sleeping I definitely recommend giving this one a go you might be surprised at the results!

9. SET AN ALARM // Even if you don't have to wake up early, it's always best to set an alarm for the morning and try to wake up at the same time every day (just as important as it is to get to sleep at the same time every night!) - this way your body will be happy with and get used to the amount of sleep a night it is getting and will adjust to a good sleep pattern- obviously make sure you get an appropriate amount of hours sleep (8 tends to be a good average!) 

10. DON'T WORK IN YOUR BEDROOM // If you can help it, make your bedroom a relaxation only room! Try not to study or work in your room and make it for comfort and sleep only! This way, your mind will associate your bedroom with sleep time and it'll make things easier when it's time to switch off! You don't want your mind wandering off to work while you're trying to get some beauty sleep! 

11. COMFORT IS THE KEY! // Creating a comfortable sleeping environment is so necessary for a good night's sleep - yes that means splurge out on a nice comfortable mattress or a cute comfy blanket and tonnes of pillows - whatever makes you feel good, safe and happy! If you create a space that makes you feel comfortable you'll be able to relax and drift off much quicker! 

12. EXERCISE // Oh yes, the dreaded 'e' word! But let's be honest, we all know this by now - exercising during the day can really help us to sleep at night! You don't even have to do a full on workout, even just a quick 30 minute evening jog can help you to feel slightly more tired and makes your bed that slightest bit comfier!! 

13. FRESH AIR // Getting a little bit of fresh air before bed has proven to make it easier for you to drift off - even just a quick evening walk can make all the difference to your sleep! Also, getting out in the sun during the day always helps you to feel less tired and fatigued, which means you'll be more tired by bedtime! This also links back to the exercise - you could be really clever and put these two into one! 

14. BEDTIME ROUTINE // I've always been one for routines, in fact I've had the same morning routine for around 10 years now - but it always helps me to start the day positive and happy! In this same way, it's a good idea to establish a bedtime routine that you stick to every night, this can be used as a way of telling your body to wind down as its almost time for bed! 

15. WRITE IT DOWN // Stressful thoughts always keep me awake at night, but you can combat this simply with a pen and paper - write down all those stressful thoughts into a notebook or a journal and forget about them until morning. This way your mind won't hold onto them whilst you're trying to fall asleep!

I hope you all enjoyed this post and are all set for a good nights rest now! Let me know if you've tried out any of these tips in the past, or if you have any other tips you'd like to share! Thanks for reading.. Oh! Also, bonus points for anyone who can tell me the exact book I used for the picture above!!


16 comments :

  1. All of these are so great!! I have to actually do a lot of them, but the most difficult is turning my electronics off. Like I do it with my phone but then I grab my Ipod and I go through my tumblr feed for forever haha. Love the post :)

    www.blossomikebana.com

    ReplyDelete
    Replies
    1. That's my exact problem too! I can't lie in bed without my electronics.. I always have to scroll twitter or something! Thanks so much for reading lovely! :) x

      Delete
  2. The clock tip is actually huge! I definitely get more and more anxious as I realize I'm still awake and not sleeping but when you don't know what time it is it helps you relax.

    imperfectlyrachel.blogspot.com

    ReplyDelete
    Replies
    1. So true, I always used to have this problem as a child, so I can definitely relate to the anxious feeling! To be honest, even to this day I can't sleep with a ticking clock in my room! x

      Delete
  3. These are all such good ideas but I feel like some of them just aren't practical for me, haha. My "office" is currently in my bedroom (dangerous I know) so winding down can be an awkward affair. I've been trying meditation and listening to relaxing sounds to help me fall asleep. The progressive muscle relaxation technique isn't something I'd head of before. I'm definitely giving this one a try. Thank you for writing this post. :)

    ReplyDelete
    Replies
    1. Yeah, I know what you mean! At my Mum's house my bedroom is an office also - so I understand where you're coming from! I definitely recommend the progressive muscle relaxation technique, personally it doesn't work for me - but you never know! x

      Delete
  4. These are really good tips, Jemma. I like to put all electronics away when I go to bed and sometimes if I'm having a difficult time sleeping, I listen to some calming music. It usually does the trick for me :)

    -Leta | The Nerdy Me

    ReplyDelete
    Replies
    1. Calming music is definitely something I like to do too - especially when my mind won't switch off! x

      Delete
  5. This was a lovely blog post to read :)
    I don't really tend to have trouble sleeping (touch wood) but I do find it very hard to just put everything aside and give myself some much valued 'me time.'
    I need to start putting my phone, computer and everything else away and just sit down with a good book and enjoy some alone time, I think!

    Thanks for the great post :)

    www.teenytinythoughts.com

    ReplyDelete
    Replies
    1. That's such a good point! 'Me time' is so important also, and I feel like it's something that we all tend forget about! A good book is definitely a good place to start though x

      Delete
  6. This was such a cute and useful post! Podcasts and music always put me to sleep, listening to YouTube videos, too! I should avoid bright screens before bed, though...

    x
    ireisapenguin.com

    ReplyDelete
    Replies
    1. I definitely relate with you on the YouTube videos thing - I do this all the time too! x

      Delete
  7. These are such great and well thought out ideas, thank you so much! I could definitely use some for my little boy when he struggles to sleep, especially the warm drink :D xx

    elizabeth ♡ ”Ice Cream” whispers Clara | (doing follow for follow on bloglovin or instagram)

    ReplyDelete
    Replies
    1. Awh definitely! :) My little sister has trouble sleeping too sometimes, so I always try and remember what helps me out! x

      Delete
  8. these are SUCHHH good tips! Things that I didn't even talk about like studying outside your room so you can completely relax when you're back in your room. I love that so much!
    Thank you for sharing!

    www.erdalandyuka.com

    ReplyDelete
    Replies
    1. I'm so glad you enjoyed and found this helpful! :) Thanks for the lovely comment! x

      Delete