For some, a good night’s sleep is a mysterious thing.
Whether you struggle to doze off in the first place, or a bathroom break wakes you up for good, or a noise outside startles you into an anxious panic about intruders, who fed the cat … the meaning of life — not getting solid hours of REM can take its toll.
Sleep is as important as a healthy diet and regular exercise, so we hope these tips help you in your bid for a fitful-free evening.
Minimize screen time:
I know you’ll have heard this before. I also know how time runs away when you’re watching a show, reading a book, or scrolling through social pages before bed.
Schedule a ‘night light’ on your device. This means your screen will automatically alter the blue light so it’s less intense and more natural. Automate it an hour before your regular bed time.
Set timers on your socials. I know on Instagram you can schedule a pop up reminder after 15 minutes of use (for example) — this could help trigger you to wind down.
Is caffeine bad before bed? Short answer: Yes.
If you’re struggling to get a good night’s sleep, consider your caffeine intake. As per the stats above, caffeine-rich drinks can cause unrest, this is because caffeine stimulates your nervous system.
If you like an afternoon (or evening) cuppa, opt for caffeine free coffee or herbal, caffeine free teas.
Soak your tootsies and you may have a good night’s sleep!
Studies have found that a hot bath or shower taken 90 minutes before bed can help you get a good night’s sleep. (healthline)
That being said, baths and long relaxing showers aren’t the most environmentally friendly (the average bath uses 30 gallons of water, and a 5 minute shower uses around 10 gallons of water!). They’re nice for a treat now-and-again but every night by means of relaxation might be a little excessive.
We’re in luck, however – the same study found that soaking your feet in warm water before bed can have the same soothing effects! Add some soothing, relaxing scents like lavender or epsom salts.
Create a clear and clutter-free sleeping spot!
Have a Marie Kondo moment. If things don’t spark joy, do you really need them? Give your sleep space a solid tidy.
Rearrange your space so it feels good. Organize, purge and clean (using earth-friendly cleaning suds and cloths of course). Keep the items that you’re on-the-fence about in a box. If you haven’t missed them in a month, it’s maybe time to say b’bye!
If you *are* getting rid of items, don’t toss them in the garbage! Give them a second lease on life:
😴 Put them on your local buy and sell groups.
😴 Offer items to friends.
😴 Places like Diabetes Canada take damaged textiles for upcycling.
😴 Seek out reputable estate clearance companies.
Play around with lighting and noise. In one study on the bedroom environments of women, around 50% of participants noticed improved sleep quality when noise and light diminished. Try darkening curtains (which are great for temperature-control, too!) and try a white noise app. Hide bright clocks and pop post-its over bright screens (like the clock on a speaker or AC unit).
Make your sleep schedule consistent:
As lovely as an afternoon nap might be, don’t over do it! Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. (healthline)
Keep naps short (under 30 minutes). Go to bed, and wake up at the same set time daily – don’t deviate on weekends, and try and train yourself to wake up naturally, unaided.
Don’t be tempted to stay up late. Stick to a set schedule and maximise your chance of sleep-success.
Is your bed and bedding helping you in your bid for a good night’s sleep?
And lastly, while it may sound obvous, the place you depend on for rest, *might* be hindering you.
How long have you had your matress? What sort of pillow are you using? Could silk sheets help you regulate your temperature? Might a weighted blanket help? Are your PJ’s riding up and causing discomfort. in the night?
Consider every element of your bedding.