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I’m so excited to share with you my top tips for sleep.
I’ve always struggled with sleep and have spent a lot of time searching for solutions. I’m a light sleeper, it takes me a while to drift off and when I do I wake up multiple times through the night.
I have to say though, over time and trying different things my sleep has definitely improved.
Since practicing the tips I am sharing with you here, I’m able to fall asleep much quicker and I wake up less frequently during the night.
Apps And Podcasts
I love using meditation apps and my favourite one is Insight Timer.
It has an extensive and varied library full of guided meditations, courses, music and more. It’s also free which is amazing!
The best thing about Insight Timer is that it has specific categories for different things like anxiety, stress, confidence and sleep. I save my favourite guided sleep meditations and listen to them regularly when I go to bed.
Nothing Much Happens is a podcast of stories for grown ups and I couldn’t recommend it more.
I’ve listened to it almost every night for over a year now and I love it! Kathryn Nicolai writes and reads simple and wholesome stories for you to drift off to.
There’s a new episode every week to gently guide you into a comforting state of relaxation perfect for a good nights sleep. The podcast itself is free but there are premium price plans available for a variety of added bonuses.
Also, they have released a wonderful book which could make a really lovely present for yourself or someone else. Check it out here.
My supplement of choice to improve sleep quality is Magnesium.
In order to get a good nights sleep, the body and brain need to be relaxed. Magnesium helps to activate the parasympathetic nervous system in your body.
This is the system that gets you to feel calm and relaxed. Magnesium also helps to regulate the melatonin levels in your body which are responsible for your sleep/awake cycles.
I can honestly say that since I introduced Magnesium supplements into my diet, my sleep quality improved so much! I took them for around a year or so and have since found that I don’t seem to need them anymore. Which is great!
When choosing a supplement I always look for the best quality and a brand that I completely trust. For me the best choice was Wild Nutrition.
Evening rituals have become my most favourite habit to get into. Rituals can become a kind of meditation for the body and mind when done in a relaxing and minful environment.
If you think of how parents get their children relaxed and ready for bed it usually involves a bath, story, and dimmed lights in a quiet room. When these things are repeated each night it starts to signal to the brain that it’s almost time for sleep.
Adults are no different, we still need to right environment and circumstances for good sleep.
Some of my favourite evening rituals are:
Give yourself a massage as you apply your moisturiser
Having a herbal tea, particularly any aimed at relaxation and sleep
Dim any bright lights, use candles to feel extra cosy and calm
Meditate to get your mind ready for rest
Turn your devices/tv off at least 30 mins before bed so your mind can adjust from being active and stimulated
Opt for either quiet relaxing music or complete silence
I’ve spoken about screen time previously but it’s worth mentioning again. The more you look at screens/use devices, the more your melatonin levels will be out of sync.
This means your sleep cycle will be hugely effected. Blue light from screens suppresses melatonin being released in the body so you will feel less sleepy.
By reducing your screen time, particularly in the evenings, you’ll be giving your body the best chance for the natural melatonin levels to do their job.
I really hope you’ve found my top tips for sleep helpful.
Let me know how you get on and if you try any of my suggestions out.