During the last year, I’ve noticed myself not only getting less sleep but also not sleeping as well! This has affected everything, from my mood and energy levels to my appetite. We all know how important sleep is not only to our appearance but also to our wellbeing, but I still let my little bad habits get in the way. These last few weeks I’ve begun to find the little things that are stopping me from falling asleep and sleeping well, and after small adjustments I am happy to say that I’ve never slept better!
So here are the little things I learnt along the way to help you have a better night’s sleep!
What you do
The biggest mistake I have made is to use technology before going to bed. Whether it be watching YouTube videos on my laptop or scrolling through Instagram, not only does the harsh light make my eyes sore before bed but it actually makes it harder to fall asleep. Further research led me to discover the science behind the effect of technology, and multiple articles all suggest that the light your technological devices shines actually confuses your brain’s secretion of melatonin, a neurotransmitter responsible for making you ‘sleepy’!
Having seen the effects first hand, I highly recommend limiting the time you spend on your phone, laptop or even watching tv directly before bed (research actually suggests switching off all devices two hours before bed!). Instead, opt for reading a book, taking a bath, applying a face mask, meditating or writing in a diary – find something you can do that is relaxing and calming! Often it can be winding down our busy thoughts that keeps us awake, and these activities definitely help.
However if you can’t help switching off that phone, try listening to relaxing music or watching videos which are calming (meditation!).
Light up your room with some scented candles and dim-lighting, creating a warm and calming atmosphere perfect for ‘winding down’. I know this has made such a difference for me, after turning off technology and either reading or taking a bath, as soon as I hop into bed I am immediately more tired and fall asleep more quickly (and stay asleep!)
What you eat
What you eat particularly in the evening is so important to a good’s night’s sleep. Not only what you eat but also when you eat, really does affect how ‘awake’ you feel!
Foods to avoid/eat less of: I find eating sugary processed food such as chips, ice-cream, chocolate, or even fruit high in fructose can actually keep me awake for hours, unable to fall asleep! If I am eating fruits like raspberries, mango and especially grapes – I try to eat them a few hours before bed to let the sugar process (these fruits are amazing for you and although it is a good form of sugar, perhaps just not before bed!)
If you are looking for a snack closer to bedtime, try a cup of tea, glass of milk, or fruit that isn’t too high in sugar, so your
I’ve also found eating dinner earlier can improve my night’s sleep, as by the time I go to bed the food has processed and I’ve used up more of the energy!
Extra tips ♡
Some extra techniques I like to use when I am really stressed or finding it hard to sleep, is to use lavender oil or natural sleep remedies. A couple of drops of lavender oil on your pillow is a great simple way to improve ‘sleepiness’, it smells lovely and is super calming.
So go and get your beauty sleep, and comment below your top tips for a better night’s sleep! ♥