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Anyone else struggling with sleep at the moment? Good sleep is so incredibly important, but sometimes I really struggle to switch off at night which has knock on affects for the following day. I’ve put together some tips on how to quickly fall asleep at night for anyone else who struggles with this too.
Avoid Daytime Naps
Although the evading day naps is a hard one when you’ve had a rough night – give it a go! Or try limiting your nap to 20 minutes earlier in the day. Just enough to refresh and power through without impacting on your nighttime sleep.
Lower Your Bedroom Temperature
Just the same as with your baby, your body temperature plays an important role in falling and staying asleep. There’s a reason why you might give baby a warm bath before bed! The cooling effect on your body when you get out of the bath/shower signals to your brain to relax and to go to sleep.
Likewise, if your room is too warm, you might find it difficult to fall asleep. Try setting your thermostat to a cooler temperature around 16-18°C overnight.
Switch Off the Screen!
Not scrolling through Instagram or my favourite blog (cough) in bed before I go to sleep is also really helpful with limit on blue light. Blue light has been found to suppress melatonin, and keeps your mind in a busy/active state.
You could also try blue light blocking glasses – if you need to use a device or work late at night, these could be a big help for your sleep hygiene!
Aromatherapy
If you are struggling with how how to quickly fall asleep at night, the use of essential oils in a room scent or pillow spray can be very helpful. Popular scents for sleep are: lavender, damask rose and peppermint.
Make Your Bedroom Comfy
There are a few things that you can do to make your bedroom comfortable and a place that you want to relax in:
- Choose soothing and comforting colours
- Limit sunlight (especially during those summer months) with a blackout blind/curtain
- Choose a comfy mattress and pillow to support your body
- Consider using a weighted blanket to reduce body stress
- Choose comfortable fabrics for your bedding and pyjamas
- Be your own sleep DJ: choose relaxing sounds and music.
I hope these tips help you a little and you manage to get a better sleep at night. Feel free to comment with your own tips below!
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