Maybe it’s the weather but a big theme for many of my friends, family and clients this week has been SLEEP. More specifically, not getting enough of it!
It’s so easy to put off going to bed, especially when you’re a parent to young, (or just demanding) kids! You just want a bit of time on your own before you sleep, before the relentlessness begins again tomorrow – I totally hear you! But sleep is the foundation of absolutely everything so it deserves some focus and priority!
When you are rested, you can handle most things more rationally and calmly, you are less likely to react emotionally, you have more patience, more energy and you are more likely to make wise choices.
When you’re tired, you’re constantly in combat with yourself – you reach for the sugary snacks and caffeine to try and wake yourself up, you have less energy and feel lethargic, you become more impatient, snappy, grumpy and just makes for an all round, more miserable and stressful day.
Most of the women I’ve spoken to this week say they need to go to bed earlier. The problem isn’t necessarily poor sleep during the night, it’s that they aren’t getting long enough in bed. If that sounds like you, please read on…! (If you are struggling with poor sleep too, this could also help you…)
My top tips for getting more sleep…
- Have a bedtime routine.
Mine is something like; take my make up off, skincare routine, brush my teeth, put my PJ’s on (if they’re not on already!!), go to the toilet, climb into bed. Takes me about 15-20 mins to actually get ready for bed, but having the same routine each night helps to prepare your body and mind for what’s to come. Do the same routine every night if you can.
- Go to sleep and get up around the same time each day
This really helps you get into a great rhythm and routine. You’ll have your natural circadian rhythm anyway, but you can adapt and train this to be different if you want it to be – like anything, it just takes time and consistency!
- Try and eat at least 2 hours before bed
It’s always best to go to bed when you’re not hungry but also not too full! Practically, this may not work for everyone, but I still prefer to eat a little earlier and then stop eating for the night once my main meal is finished.
- Set an alarm! A bedtime one!
If you’re anything like me, and you have a pretty thorough bedtime routine, you need to build this in to your evening so it doesn’t push your bedtime even later. Have a ‘sleep cut off time’ and set an alarm an hour before you’d like to go to sleep. If you’re watching something, you can finish it, if you’re doing something, it’ll prompt you to wrap it up.
- Scroll / shop / chat / (log your food on MFP!) do what you need to on your phone…
…but do it before your sleep cut off time! Having the alarm set earlier will help you recognise the need to do this and the preparation will help you wake up on the front foot, meaning you can start the day feeling more organised and calm (and less like you’re winging it!)
- Don’t be afraid to use an eye mask / ear plugs!
I think my sleep has been transformed since using these. Although not always practical (e.g. if you have small kids who wake up in the night), if you can use these, I definitely recommend you do. Block out any sound and light, and get really comfy.
- Breathing exercises
Once your head is on the pillow, try some deep, slow breathing, in for 4, out for 6 and try and focus solely on that. After a few rounds of that, you’ll be drifting peacefully into the land of nod and (hopefully!) be out like a light!
Hope this was useful! Wishing you all a great night’s sleep!
