A Better Night's Sleep - Rachel Nicole

With everything that’s been going on in the last year, I’m sure I’m not alone in saying that sleep patterns have been hit and miss. The world really has been turned upside down and shook about and that can bring a lot of worry and anxiety which can effect sleep. I know myself, I’ve found it very hard to switch off before bed and get that recommended eight hours sleep. TRIP has recently launched a campaign that is promoting how to get a better night’s sleep. Their recent survey revealed that 85 per cent of people had their sleep negatively impacted due to lockdown. Additionally, 70 per cent of people claim that this has been the worst year of sleep that they have had. I’ve got to agree and say it’s not been the best year. I’m convinced it’s connected, but I’ve been also having the most vivid dreams.

I thought I would share some of my personal tips on how to get a better night’s sleep. Personally, I think my sleep has improved a lot recently, even with the stress of a third lockdown. I’ve tried to make a few changes to my bed routine and I really think it’s been helping. TRIP has also shared some of their tips on their blogpost which includes paying attention to your diet, looking into CBD products and the benefits associated & also creating a calming environment around you.

Cutting back on Screen Time

One of the main changes I’ve made to my nighttime routine is cutting back on screentime. Although I will watch TV before bed, I try my hardest to not aimlessly scroll through my phone until the middle of the night. Not only can the screen effect your sleeping habits but you can end up being lost on TikTok until 3 am which obviously is no good for carving a better night’s sleep. The best thing to do is to try to avoid phone screentime or going on tablets/laptop for a good hour or two before you’re bedtime. As I said, we do still watch TV quite late but if I can I’ll pick up a book or even take some time out for a bit of self-care.

I also want to touch on this whole doom scrolling thing too. Scrolling through social media can be quite the wild ride at the moment. With so many opinions, scaremongering, crazy stats about the pandemic flying about, it can really set your mind in a spin. It’s not healthy for your mental health nor will it help with your worries and anxiety when settling for bed. It’s so important to take a step back from social media if you feel like it’s getting to you. I’ve also tried to cut back on what news I am consuming whether that’s online or on the TV. It really does wonders for your mind and hasn’t left me excessively tossing and turning on an evening with worry.

Dimmed Lights

By cutting back on screen time, you are cutting back on the bright lights you are focusing on. I also try and do this in my bedroom by using only my Lumie Bodyclock Lamp which can be adjusted to different brightnesses. Avoid the big light at all costs. The Lumie lamp mainly is a wake-up lamp so the gentle light wakes you up gradually on a morning but it also has a fading sunset setting which is perfect for drifting off to sleep. I find that the light isn’t harsh on your eyes so it’s perfect to have on whilst you are getting settled. I also have just invested in an aromatherapy oil diffuser and I have been loving it. I’m still working out which oils work best for me but I find it so relaxing.

no late-night snacks

I’ve actually always been really good at not snacking late at night. I’d say my ultimate cut off point is around 9 pm and I just won’t touch anything after that. Anything with sugar will most likely keep you awake longer than you will want to be. I’d say to try and avoid it as much as possible. This goes for things like fizzy drinks and coffee (which I don’t drink anyway) but I’m sure you’d be on a right buzz if you had those late at night. I also get terrible heartburn if I eat late at night anyway so that’s another reason for no late evening snacks1

NIGHTTIME ROUTINE

I’ve also found that having a solid nighttime routine has done wonders for me. After avoiding screentime has now been replaced with winding down with a bit of self-care. I’m pretty proud of my skincare routine at the moment and usually find it relaxing to do whilst getting ready for bed. Even doing my nails or just a quick facemask, it’s a good way to wind down and not be emersed in screens too!

I’d love to hear your thoughts, has your sleeping habits changed in the last year? Have you found it harder to get your 8 hours?