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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!