Throughout my life, I’ve really struggled to get a good night’s sleep. I still do sometimes too. I thought I’d put together a guide on how to get a good night’s sleep. I feel like I’m something of an expert on it.
Sleep deprivation has been used as a form of torture throughout history and not getting enough sleep can make you really ill. So, what can you do to improve the quality of sleep that you’re getting?
Don’t Nap After 3pm
Napping after this time is what I call a danger nap. A doctor once told me don’t do it after 3pm. As much as I love nothing more than curling up on the sofa under a warm blanket with a film on, it’s not conducive to a good night’s sleep.
Avoid Caffeine
I know I probably sound like a bit of a party pooper, but you should also avoid caffeine after around 3-4 o’clock too. If you’re craving coffee then make it a decaf. My other half used to drink coffee right up until he went to bed and then wondered why he couldn’t sleep.
Keep To A Sleep Routine
Your body gets into a routine of what time you go to sleep, so try to go to sleep at the same time each night. Most adults need between 6-9 hours of sleep a night so try and plan for that.
Avoid Blue Light Exposure In The Evenings
Electronic devices like smartphones and computers have a negative effect on our ability to sleep if used too late at night. Stop using them at least an hour before bedtime.
Take Magnesium
Magnesium is a really important mineral that most of us don’t get enough of. You can take spray supplements or use them transdermally (through the skin) by way of a balm or bath salts. It’s really beneficial to sleep and I always find using these helps me get a good night’s sleep.
Pillow Spray
I love a good pillow spray. Always read the ingredients though and choose a natural one. This is the spray I use. The fragrance comes from a blend of lavender (to reduce anxiety), hops (to calm and relax), frankincense (to put your mind at rest) and cedarwood. It has really earthy notes which sets it apart from the usual lavender pillow sprays that I’ve come across before.
So these are what I find really helps me get a good night’s sleep. I hope they work for you too.
