Improving Your Night Time Routine

If you have one aim to help improve your general health, it should be to take better care of yourself. Self care is something that lots of us neglect to do, in the rush to look after everyone else around us. This is a real shame, as taking better care of ourselves, through things like exercise and healthy eating can make us happier and more productive.

One area of self care that I aim to improve on is sleep. I know that over the last year, as lockdowns and home working and schooling have taken their toll, I struggled with sleep. I could not establish a sleep pattern, spent far too many hours working into the night and burning the midnight oil, and, as a consequence, was often tired and irritable in the mornings. In addition, I often suffered from insomnia as I struggled to relax and wind down, and therefore couldn’t get to sleep once I went to bed. I often found myself getting up in the middle of the night and sitting reading, trying to lull myself to sleep.

Before Bedtime – Make a Routine

Of course, the relaxation of our bodies should start long before we actually go to bed. We should start our wind down once our working day is over. I find that a  soothing bath is a good way to get rid of the aches and pains of the day that has passed, and that, once again, having a routine can aid the relaxation. I love to read in the bath, something light that I can lose myself in, like a chick lit novel. This helps to free my mind from the fog of the day.

I use products at night that not only help to restore and revitalise my skin, but can also aid relaxation. My current choice are the CBD products from Ethica, and in particular their CBD Infused facial scrub and night cream. These are products that really improve the quality of your skin, they nourish, moisturise and soothe, all while you are sleeping. As a perimenopausal woman, I also love the fact that the use of CBD also helps with the middle age skin irritations like itchiness and tightness, things that seem to be much worse at night. EthicaCBD products are also chocked full of natural oils that make your skin feel softer and improve the elasticity and general appearance.

If you are struggling to sleep, then EthicaCBD can also help you to ‘dream and recharge’ with their specially formulated night time CBD Oil. This is a product that is so easy to add into your night time regime, you simply put the drops, that are infused with chamomile, zinc and lavender, under your tongue for a couple of minutes before swallowing. Many people will swear to the positive effects of using a targeted CBD oil at night time, particularly those that have long term sleep problems, so this is well worth trying if you are constantly tired and worn out come morning. The drops are vegan and gluten free, so they really are perfect for everyone.

Other items that may help include pillow sprays which allow you to continue your relaxation once you are out of the bath and ready for bed.

Create A Relaxing Environment

Establishing a sleep pattern is actually not as hard as it sounds. Banishing all social media from the bedroom is definitely a good start, you are supposed to be sleeping so why do you need your phone on your bedside table? Your room needs to be a relaxing environment, so aim for soft colours in your decor – I think you will find it hard to relax in a bright red or blue bedroom. Blackout blinds are a good idea, they block out both natural and streetlights from your vision.

Another thing that can help  you to establish a sleep pattern is a good old fashioned alarm clock. If you think carefully about it, we help our children to establish a sleep pattern by giving them a routine, going to bed at the same time, and then getting up at the same time each morning. We can do the same by going to bed a little earlier, and then setting a time to get up by on our alarm clocks, This should help train our bodies and hopefully get us the amount of sleep that we really need.

 

A milky Drink

Once bathed I like a glass of milk before bed. I used to drink coffee, but now try to avoid caffeine, and, as I don’t actually like malted milky drinks, I just tend to drink milk itself – you could warm it up but I just drink it cold.

What do you do to help you sleep better?

 

Aiming for a good night’s sleep

It is no secret that I struggle to get to sleep at night. Since I was a teenager I have suffered from bouts of insomnia which mean I could literally watch the clock go round at night rather than drifting off to the land of nod. I find it difficult to switch off at night, always thinking of what I need to do the next day, and I often have my best ideas in those twilight hours, and then worry I will forget them when I eventually go to sleep. It all adds up to me not getting anywhere near enough sleep, and then feeling sluggish and tired the next morning, when the school run beckons.

sleepless-night-400x400

There are a range of factors that stopped us getting a good night’s sleep. This can range from the restlessness of a partner, who may be suffering from a sleep disorder such as sleep apnea causes them to make vibrating sounds due to breathing problems. It may also be the outside noise and even trying to sleep on an uncomfortable mattress.  Stressing over everyday matters is another recipe for a sleepless night. So what can we do to improve our sleep?

mattress_pocket.jpg{w=360,h=200}.thCheck out that mattress

Your nights sleep can certainly be improved by changing your mattress, especially if you have had it for a few years. You can opt for something that gives you the firmness that you need, especially if you have back problems that also help you to lose sleep. Many people think that a new mattress would be very expensive, but if you shop at mattress sale UK you can find some real bargains, including pocket strung and memory foam designs.

Your sleep could be transformed through a new mattress, and you can also add a mattress topper to add a further level of comfort.

A bedtime drink

Avoiding caffeine long before our actual bedtime is one key thing we can be doing. Apparently, the effects of caffeine filled drinks can last for up to 24hours, so switching to a milky drink would be far more beneficial for those who struggle to sleep. Another thing that can help is using a natural honey CBD product from Goldbee.com to help to regulate your sleep pattern.

Accessories

Pillow sprays, sleep masks and blackout curtains can also be useful in the fight for sleep, helping us towards a state of relaxation. The masks and blackout curtains/blinds are particularly important if you struggle sleeping when there is light in your room.

Turn off that technology

Keeping the technology out of the bedroom is also imperative – no more Facebook and Twitter updates in bed! Once you go to bed you need to be shutting out the world, so leave that phone or iPad downstairs, it can all wait until morning.

this-works-sleep-deep-sleep-night-time-pillow-spray-and-sleep-balm

 

Tips to help Nocturnal Mums to better sleep

When you become a parent, it suddenly becomes hard to remember what a good night’s sleep, a full eight hours, actually felt like. Feeding throughout the night, night’s full of tears, of teething, of croup, all these things mean that real sleep can feel like a thing of the past. And this doesn’t really change as they begin to get a little older and pass the baby/toddler stage. Joe is now 10, visits the toilet at least twice each night, sometimes has night terrors or and can still sleep walk. I find that with the exception of an odd, much needed lie-in, I never get more than 5 hours sleep per night. Despite all this, some nights I still find it hard to get to sleep. So how can you avoid being a nocturnal mommy and ensure you get the most from the sleep you get?

sleepless-nights sleep

Here are a few tips…

1. Make that bedroom an oasis of calm – no television, no mobile phones, definitely no social media – you really do not need to be checking Facebook and Twitter before you go to sleep. It’s a bedroom, not another extension of your office – remember that. You can assemble the best sleep aids including things like an eye mask or a natural supplement, that may also help you to naturally relax.

Not in the bedroom

Not in the bedroom!

2. Comfortable pillows are a must for me. Not too many to give me a neck ache when I wake up, but soft and fluffy enough to lull me to sleep.

3. A good mattress for both you and baby. Naturalmat,  sum this up perfectly here “Every moment spent in bed is precious and a good mattress can make all the difference to having a good nights sleep.” A good duvet of the correct tog is also important, you need to choose one that suits the season, too thick and you will be uncomfortable and too hot to sleep, too thin and you will just feel cold all night. Try to choose an anti-allergy duvet which protect your bedding against dust mites and bacteria.

The Splendid Spring mattress from Naturalmat

4. Try to unwind before bed. Have a bath with Lavender bath oils, drink a glass of warm milk, turn off that social media and maybe unwind with a chapter from a soothing, romantic book. Whatever it is that relaxes you – do it.

Lavender is a great aid to sleep - in oils, in pillows, as a bath oil - give it a try.

Lavender is a great aid to sleep – in oils, in pillows, as a bath oil – give it a try.

5. Don’t go to bed hungry. If you tummy is rumbling, you won’t get to sleep, it’s as simple as that. Have a light snack, something like toast, let it settle, and then go to bed. Avoid cheese through – it’s supposed to give you nightmares (although I’m guessing that’s an old wives tale…)

If all else fails, get up, watch a bit of TV, relax and then try again. There is no point in lying there listening to the other half snoring his way across the night, you will just become more frustrated and more tired.

What are your tips for a good nights sleep? What do you do if you are awake when you should be asleep?