My Sleep Routine Tips*
A few months back I went on a meditation morning and the resounding message that came to me was that I needed to address my sleep, or lack thereof. I posted about it on Instagram and got so many comments from you guys with tips. Over the past six weeks I have been putting everything into practice. I now switch off my phone at 9.30 and sleep from 10pm till 6.30. I honestly feel like it’s been life changing. I feel genuinely rested, I’m less irritable, I’ve less cravings and I feel like my stress levels have dropped immensely from not feeling like I’m chasing time constantly. Here’s what worked for me.
Turn off your phone and Wifi at night
In 2013, the Department of Electrical and Electronic Engineering at The University Of Melbourne completed an extensive study on how EMF radiation affects the quality of our sleep, especially in relation to the pineal gland. What they found was that our bodies sense EMF radiation very similar to how we perceive light. As our bodies sence this radiation, the pineal gland (the gland responsible for producing melatonin, the hormone that regulates our sleep and circadian rhythm) slows down production. A simple way to counteract this is to turn off your wifi at night.
I also turn off my phone onto Aeroplane mode at 9.30 strictly Monday to Friday and leave it in another room. Constantly scrolling, getting notifications and re-reading messages sent in bed was leaving me feeling frazzled and also meant that I hadn’t read a book properly in years. You have to prioritise you wellness and messages can wait, honestly.
Buy An Alarm Clock
I know the first protest to the point above will be that you use your phone for your alarm. I highly recommend buying a good quality alarm clock instead. I got one for €20 in Argos. If you have a restless night and your phone is on your bedside table, reaching for it will wake your body back up and decrease the possibility of getting back to sleep even further.
Emptying your mind before you go to sleep is highly beneficial. For some reason writing things down often makes more sense of them. If I have a problem or a worry I find taking pen to paper alleviates some of the incessant chatter in my head that massively deters sleep. I buy undated notebooks and some days it’s a few words and others I write for pages and pages. Also if I remember something and want to remind myself to do it in the morning having a notebook close by means I can scribble it down and then hopefully go back to sleep.
Use Natural Sleep Boosters
I am a long-term fan of This Works Deep Sleep Pillow Spray which contains a unique blend of French True Lavender known for its deeply relaxing, tension- relieving properties, soothing Wild Chamomile and stress-relieving Vetivert, known for settling the nerves and helping treat mental and physical exhaustion.
The award-winning pillow sprays have undergone extensive independent and clinical trials. Over 900 subjects with self-diagnosed insomnia have put them to the test and confirmed, without exception, that both our deep sleep pillow sprays can be used to reinstate a regular sleeping pattern, minimise sleep anxiety and help users wake up feeling less tired and more relaxed. I spritz mine on my pillows and eye mask every day.
I also apply the Deep Sleep Breathe In Oil to my pulse points and breathe it in deeply. It is a handy, portable 100% natural therapeutic formula of calming Lavender, stress-busting Vetivert and luxurious Patchouli.
I constantly read books on wellness, diet and nutrition but due to their practical nature I begin thinking of ways to implement what I am learning into my lifestyle or plan recipies and I go into ‘work mode’. Good compelling fiction switches off the work side of my brain and escapes reality. Even if I just read a few pages I feel so much more relaxed.
Use An Eye Mask
Eye masks tend to be one of the simplest and most effective of additions you can make. When your brain senses pure darkness, it causes the production of melatonin, the chemical of sleep. To help induce this state, you can also use earplugs. When you block out both noise and light, your chances of falling asleep are improved. I now always use one and bring it away if I am travelling.
Own Your Morning Upon Waking
Don’t turn on your phone for the first hour of your day, or however long it takes you to get showered and ready for work. I am amazed at how quickly I can get dressed and out the door in the morning, if I don’t turn on my phone. Even if you think you are just having a quick check on things the potential to get distracted is there and 15 minutes can easily disappear. I now wake up at 6.30. I throw on my yoga gear and drink a pint of warm water with a tablespoon of Apple Cider Vinegar and I am out the door within 10 minutes. I go to yoga from 7-8am and upon returning once I have had my shower and am eating breakfast I then turn on my phone.