5 ways to better sleep | Footnotes and Finds

Thursday, 15 October 2015

5 ways to better sleep

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5 ways to better sleep

Over the last year and a half or so let's say that sleep and I haven't really been friends. Sleep is so vital to your overall health. It has a major impact on your functioning, mood and cognitive abilities. I'm very sensitive to too much or too little sleep.  Thats why over the last few years I have established a bedtime and a period of time I need to be lying in my bed for. Before I even hit the bed, I have a bedtime routine. I have tried and tested many techniques and adapted various behaviours to aid in my sleep. I thought I would share with you all what has worked for me.  So below are my 5 ways to better sleep. Give them a try and let me know what works for you!

5 ways to better sleep: 

1. Have a set bed time

This sounds like the obvious, but it's also the most important. It's so important for your body to have a set time for it to start shutting down. The body likes routine.  It was about 5 years ago that I figured out what my optimal bed time is and now I really try to stick to it.  I like to be in my bed by a certain time and then leave some time for some winding down, whether that is scrolling on my phone or doing some reading before I turn off the lights.

2. Take a relaxing shower near bed time

I have always been a morning shower type person. It's a great way to start off my day. But recently I have discovered the calming effects of a nice long warm shower in the late evening or early night.  It relaxes my entire body, I can feel my muscles un-tensing and it relaxes my mind. So whether it be a long hot shower or a hot bath, allot some time at the end of your day and you will feel an automatic calmness take over your body.

3.  Taking away clocks

A digital alarm clock is a staple in most peoples' bedrooms.  We tend to have a need to be aware of time at all times. But my new experiment of not having a digital clock staring me in the face throughout the night is going well. It's great not to have the stress of being reminded over and over again what time it is, how much time you have left till you have to get up or just to sit there and watch the time literally go by on the clock. I mean sure I might check the time on my phone here and there, but it's a choice!

4. Avoid caffeine towards the end of the day

Having caffeine during the latter part of the day really effects me. I have cut down generally on caffeine in my life anyways, my stomach is way too sensitive to it and it was contributing to higher anxiety levels.  I do have some green tea some mornings other than that, I really try not to have something too stimulating especially in the late afternoon and onwards.  Instead drink some nice and relaxing teas closer to bed time, such as Rooibas tea or chamomile tea.


5.  Use your bedroom for sleeping

This means don't use it for studying or doing work or watching tv.  It should be the space that you associate with a good night's sleep and not stress. So if you have a study desk in your room I highly recommend moving it out. And not having a TV in your room helps you shut off and not be stimulated with visuals.  Instead try winding down by reading!

You might also enjoy reading: 5 Steps to a Better Morning


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32 comments

  1. I am so with you on only using the bedroom for sleep!!!

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  2. Hi,

    Great article! Sleep is so important. I found you on FB GYB. Let me know if you'd like to collaborate on anything.
    All the best,

    Heather
    www.4hourbodygirl.com

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  3. I'm so on the fence about showers at night vs. showers in the morning. I think there's a benefit for both shower times. But I know if I'm restless, showers at night are best. Thanks for sharing!! -Erin (www.blog.educents.com)

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  4. Okay, I seriously needed this. Stress at work has me with insomia.

    xx. Hilary
    http://www.fortheloveofbasil.com/

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  5. Love this and your bed looks soooo comfy <3 I also love the lighting in your room.

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  6. Love this! I struggle with keeping my bedroom for only sleeping! I need to do more of that!

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  7. These are great tips! I totally agree with taking away clocks. I get so stressed that I am still awake that I can't relax. I also love drinking chamomile tea before bed. XO, Ellese

    Rock.Paper.Glam.

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  8. Great tips - I think having a set schedule is important and I do not have caffeine near the end of the day for sure... a nice hot back helps!

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  9. Recently I discovered I have sleep apnea......now have my "machine" that puts me to sleep in 5 minutes!

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  10. I can't go to sleep before 12 o'clock at night. So terribly sometimes. But I'm going good with the 2-5. Thanks for this post.

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  11. All great tips! I keep trying to have a 'set' bed time, but I usually stay up later than I'd like! We also don't keep a TV in the room either which I think is helpful!

    -Kelsie
    Design Life Diaries

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  12. I just discovered taking a shower in the evening instead of the morning and it really works! Especially now, as the days get shorter, darker and colder, it is so nice to have a warm and relaxing shower at the end of the day!

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  13. Another tactic - chanting OM from the Hinduism repeatedly in your mind can get sound sleep within minutes. Try it.

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  14. Thanks for posting this! I will have to start taking my showers at night :D

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  15. Great tips! The one thing I've done to improve my sleep is keep my phone out. Otherwise, I find myself waking up in the middle of the night checking my work email. Not good!

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  16. I'm back living at home right now and my bedroom is the only space I can use that feels like my own and allows me to focus without a constant distraction of everyone else in the house. While I love the idea of using the room for sleep only, it's hard for me to do. Instead, I've been trying to close down my electronics before bed and get back into the reading habit to help myself relax.

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  17. Awesome tips!!! I really need to go to bed earlier again!!! I'll be giving these tips a go! Thanks for sharing!!!

    Jasmine :)
    colorubold.com

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  18. These are great tips! I am so bad about having a set bedtime because I do most of my work at night. I need to get better at this.

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  19. Amazing blog!! Greetings! Have a nice weekend!

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  20. Great little list! Using my bedroom for sleep and relaxation only has been a great help while at uni. It means I can go to the library do my work and leave 'work' mode there.

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  21. I think I need this. I haven't had a good long sleep in a long time (blame social media. lol). Thanks! :)

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  22. I also wrote a blog post on better sleep! What a coincident haha, guess it's a huge problem for all young people nowadays☺️

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  23. Ugh!! I totally need these tips! I have a serious attachment problem to my phone at bedtime!
    ♥ Heather

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  24. Great tips! I could definitely use this as the moment x

    www.sheintheknow.co.uk

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  25. Great post! Taking a warm bath before bed has really helped me get a better nights sleep. I especially love your "use your bedroom for sleeping" tip! I recently got rid of the tv and desk in my room for this purpose! x gracefullyalba.com

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  26. Awesome post. Thanks for sharing some great tips.

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  27. These are such great tips. I have always had a hard time sleeping, but once I started going to bed earlier it helped so much! I also love using a bedtime spray that calms the mind down.

    Great post!

    http://thebookofmolly.com/

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  28. Great post and really useful advice! My phone is a distraction when I go to bed - so I need to move that away!

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  29. Not having a clock is such a great idea! I've got a clock on the wall, but it's matte black so you really can't tell the time unless it's daytime or the lights are on and it does make the world of difference. I stress myself out if I can see the time, just constantly checking the time, which just leads to me being more awake. It's a vicious circle haha.

    Maxine, xo
    http://maxinewhitneyy.blogspot.co.uk/

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