10 Steps For A Good Night Sleep

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10 Steps to a good nights sleep

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1. KEEP WORK OUT THE BEDROOM

While at uni I had my work desk beside the bed during exam time. So when I got into bed at night I would see the desk and go into work mode. This does not lead to a good sleep.

2. BUY NEW PILLOWS

New pillows are just the best thing. Laying your head down on a brand new pillow is so comfortable you can't help but drift off!

3. SET A BED TIME

What do you have to gain by sitting on Facebook or watching one more episode of a show on Netflix? Have a clear going to bed and getting up time which gives you plenty of time to relax and fall asleep. I currently go to bed at 9-9.30pm read for a while and get up for 6 am. I get 7.5 hours of sleep and feel awesome. Which I did not think would be possible at 6 am! At the weekends, the only difference is I aim for an extra sleep cycle, so I wake up at 7.30. Some might think this is the height of boring, which I understand but if you do have trouble sleeping. Trust me, it's worth it.

4. NO SCREENS TWO HOURS BEFORE BED

The back lights from electronic devices suppress melatonin. This is the hormone that regulates your sleep cycle. This means your body won't progress from light sleep to deep sleep and you'll have a disturbed sleep. This has been widely discussed but it is still important. You need to start doing it!

5. EAT A SMALL SNACK

I've found that if I eat something small before bed I wake up more refreshed. Ideally, you want something with fat and protein so it releases energy slower. Personally, I like a slice or two of peanut butter on toast.

6. HAVE A SMALL GLASS OF WATER

Drinking water makes you feel refreshed which causes you to relax. Once you're relaxed you can fall asleep! But don't drink too much or you'll be up all night peeing!

7. HAVE YOUR BED MADE AND READY

Having a nicely made bed makes getting into it way more satisfying. You can look at your bed and think “Yeah that looks comfy as anything! I can definitely sleep in there!” If it's a hodge podge of untucked sheet and duvet folded up at the bottom you will not feel inclined to jump in.

8. CLEAR YOUR MIND INTO A NOTEBOOK

Keep a notebook by the bed so if you get stuck thinking about something right it all down. Once it's down it's out of your head.

9. FOLLOW YOUR SLEEP CYCLE

Your sleep cycle is typically 90 minutes so 7.5 hours of sleep is the ideal. So do some self-observation and find out how long it takes you to fall asleep. Even if it takes you an hour set your alarm for 7.5+time to fall asleep. This way you wake up feeling ready for the day. Try an app that monitors your sleep cycle to find out what yours is. You feel groggy if you wake up mid sleep cycle so you want to wake up at the end.

10. IMAGINE YOURSELF ASLEEP

If you your mind wanders catch it and go “ah now I wouldn't be thinking while I sleep!” and start thinking about your breath. Slow your breathing down to it's sleeping rhythm and fully embrace your sleeping side. Let it overwhelm you until you wake up in the morning fully refreshed and ready to go.

Got any sleeping tips? I'd love to hear them on my Facebook page! 

The 4-7-8 Breathing Technique

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The 4-7-8 breathing Technique. Try it and see if it helps you sleep! Mindfulness infographic

Can you breathe yourself to sleep?

For more great tips on getting a great sleep why don't you head over to our sister site The Dozy Owl!

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The 4-7-8 breathing Technique. Try it and see if it helps you sleep!

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I cant remember when I first read about this technique but I think it was no doubt on reddit. It was being discussed as a sleeping aid and I was curious so I tried it.

I fell asleep in minutes!

I was really surprised. I went in thinking "nah this will never work" - which isn't a great attitude in itself. But I started, got two or three rounds in and woke up in the morning. It was weird! I'm not saying this will work for everyone but I have seen other testimonials like this so I encourage everyone to practise through the day and then give it a try when they get into bed.

Even if it doesn't send you straight to sleep it is a great way to relax and de stress quickly. It doesn't take long and requires no equipment so you can do it everywhere and anywhere!

A reddit user I spoke to made a great web tool visulizing the technique which is well worth checking out! You can find it at http://marawaca.com/4-7-8.htmlIt is beatifully simple. You simply sync your breathing to the expanding and shrinking circle. Lovely.

So please give it a shot and let me know how you feel after in the comments below!

🙂