Top Tips For A Good Night’s Sleep

IMG_0315I am a sleeping machine – I function at my best when I have at least eight hours of sleep. If I can sneak an extra hour or hour and a half more in, I would. Usually, I’ll start to wind down around 9:00 PM, with the hopes of falling asleep by 9:30–10:00. I wake up between 6-6:30 AM, but some mornings I sleep in a little later, not getting out of bed until 7:00 AM (something that I’m drastically trying to change, #sunrises right?).

I’m generally a pretty good sleeper, but some nights it’s hard for me to get to sleep and I toss and turn, eventually passing out hours after I initially intended to. Our bedroom is right above a pretty major highway in the city, so it can get loud at times. Not to mention the fact that we have huge windows that span an entire wall in the bedroom and while the view is breathtaking, it also means that tons of light pollution invades our sanctuary at night. All of the skyscrapers and skyline buildings have lights on them, and some even have rotating pictures that create flashes at night. Because of this, it’s never truly dark in our room.

I’ve found some really amazing tips and lifestyle changes that have helped me fall asleep, stay asleep and feel more energized the next morning. I hope that they help you get the rest that your body needs!

  1. WAKE UP WHEN YOUR ALARM GOES OFF.
    I know, I know. It’s hard to leave your warm bed, so you hit snooze when your alarm buzzes at the crack of dawn. But now it’s an hour later, your alarm has gone off 5 times by now, and you’re almost late to work. I’ve fallen into this cycle more times than not, wanting to sneak a few more Zzzz’s in before I start my day. But the fact of the matter is, the quality of sleep that you think you’re getting by hitting the snooze button isn’t that good, at all! Think about it as if you’re taking consecutive little naps, being woken up every 10 minutes or so. I’ve found that this actually makes me more tired and groggy throughout the day. My logic here is: the earlier that you wake up, the earlier you’ll be ready for sleep at night. If I wake up at 5:00 AM, by 9:00 PM I’m exhausted and ready to get a good nights sleep. But if I don’t wake up until 8:30 AM, by 9:00 PM I’ve barely been awake for 12 hours – so I won’t fall asleep until 11:00 or 12:00 AM.
  2. WORK OUT, FIRST THING.
    Trust me, this is much easier to say than do. Not only is this good for your health, but it helps you burn more energy (and raise your metabolism, #winning). For me, I find that working out in the morning energizes me throughout my day. The chemicals that your body releases when you start to move your body help you feel more awake and alert. Some people complain about the mid-day crash that happens when you work out first thing in the morning. However, I’m here to tell you that that eventually fades away. Your body becomes more accustom to your rhythms and habits, stabilizing over time. Think about it, do you really want to work out at night when you get home from work? You’re going to energize your mind and body just hours before you’re supposed to be resting.

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3. ESSENTIAL OIL DIFFUSER.
I actually got this for my boyfriend for Christmas, but it turns out that we equally love it! Each night, we’ll put it on about an hour before we’re ready to go to sleep, and then we’ll keep it on throughout the night. This thing may be small, but it is mighty. It smells the whole room up, filling it with whatever essential oil we fill it with it. I got this on Amazon – it’s the InnoGear Aromatherapy Essential Ultrasonic Humidifer. It’s seriously amazing – there are two buttons one for light, and one for mist. There are 7 different mood lights, with two variations (bright/dim), so 14 different colors altogether. The mist has two different settings, continuous and intermittent. The continuous mode last for 7-9 hours if you fill it up all of the way, intermittent will last you about 9-11 hours if you fill it up all of the way. Pouring water into here is easy, this oil diffuser comes with a transportable measuring cup so that you don’t have to plug and unplug the unit.

4. PICK THE RIGHT ESSENTIAL OILS.
The pack of essential oils that we have comes with 14 different oils – it’s called the Artizen Aromatherapy Top 14 Essential Oil Set. Each bottle is a different oil and is 5ml, considering you only need around 6-10 drops of oil per diffusing session, this pack will last you a very long time. For night time use, our favorite oils to diffuse are the “Stress Relief”, “Muscle Relief”, and of course “Good Night” scents. However, for the day time, I love mixing Peppermint and Lavender. If I want the room to just all-around smell nice, I’ll diffuse the Sweet Orange or Lemon scents. I love diffusing before bed because it helps relax your mind and body through aromatherapy, putting you in the perfect mindset to get a full nights rest.

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5. NO BLUE LIGHT BEFORE BED – USE APPLE’S NIGHT MODE.
THIS IS SO HUGE! If you’re not already utilizing Night Mode on your iPhone, please implement this right away. Our phones naturally give off a blue light, a type of light that has been linked to directly affecting sleep patterns. The blue light suppresses the production of melatonin, the hormone that is produced by our bodies that regulates sleep. Our phones, TV’s and computers all emit blue light – I know how much we all love to scroll through our phones at night right before we’re about to fall asleep. I’m not saying don’t do it, all I’m saying is to do it carefully. Apple created Night Mode that alters your phones settings to emit warmer toned light, helping to not disrupt your sleep schedule. You can schedule your phone to automatically turn on Night Mode, I have mine activated between 7:30 PM – 6:00 AM. You can easily find this by going to Settings, and typing Night Mode into the search bar. 

6. PUT DOWN THE PHONE, PICK UP A BOOK.
Elaborating on my prior tip, I think that it’s important to put our phones down before bed. I know how addicting the cyber world can get, it swallows you whole and then spits you back out 2 hours later. Something that I’ve been trying to do recently is to not look at my phone 1 hour before bed. I’ll pick up a book and read, which helps me fall asleep at night. I think a large reason why so many people can’t fall asleep at night is because we’re so wrapped up in our cyber, social media worlds. We compare ourselves to each other, to celebrities, to random people we see online. These thoughts turn into us feeling sorry for ourselves, or pity and send us into overthinking mode. I think it’s healthy for everyone to detach from social media at some point throughout the day.

 

I hope these tips helped you guys! Let me know your thoughts and routines on how to achieve the best night sleep possible!

 

3 Comments

  1. January 25, 2018 / 12:16 am

    I really like essential oils. I use the roll on kind though that is absorbed through your pores.

  2. January 26, 2018 / 3:48 pm

    I didn’t realise how important the Apple Night Mode feature is, I definitely have to start using it. So I will thank you now in advance! I loved this post 🙂 xx

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