A step-by-step guide on how to improve your sleep!

With exams fast approaching and daylight savings forcing us to reset our body clocks (insert eye roll emoji), we know that one thing a lot of people could use is some better sleep. So, let us present a step-by-step guide on how to improve your sleep – so you can take on each day with more pep in your step! 

1. Wake up and get up! 

Believe it or not, good sleep actually starts in the morning. As tempting as it may be to scroll in bed for a while once you wake up, you are missing out on the gorgeous sunlight outside, which tells your body that it is time to start the day. Stepping out into the sunlight early helps regulate your circadian rhythm aka your internal body clock. In turn, this should help regulate your sleep cycle! 

2. Stick to a routine 

Try to craft a night routine that helps you wind down for a good night’s sleep. For example, having a cup of herbal tea, reading a book or listening to a podcast such as The Unidiaries on Spotify. Establishing a routine allows bedtime to seamlessly fit into your schedule. Try and include tasks such as laying out your clothes for the next day, to streamline your morning routine and eliminate any last-minute outfit dilemmas. A night routine trains your brain to prepare itself for rest – make your own or watch some YouTube videos for inspiration! 

3. Put the coffee down 

Avoid caffeine before bed!!! Put the coffee down 6-8 hours before bed to avoid interrupting your precious beauty sleep. Trust us, it will make a difference. Save your cafe outings for mornings and early afternoons. However, if you really can’t live without a fun beverage, try some low/no caffeine options such as herbal tea, hot chocolate, a smoothie or soft drink! 

4. Blue light = bad sleep 

In your phone’s settings set up night shift to turn on for a regular interval each day (sunset to sunrise is a good option!). This setting changes the screen’s colours to a warmer tone which reduces harsh blue light. This makes the screen easier on your eyes to ensure a good night’s sleep! Additionally, putting your phone away ~1 hour before bed helps the mind relax, allowing you to step away from everything else going on. Just because your feed is awake 24/7 doesn’t mean you have to be! 

5. Comfort is key 

This one is often overlooked - make your space as comfortable as possible! This includes some cozy pyjamas (freshly washed is best), a warm blanket and peaceful environment. Try aromatherapy sleep products, meditation, stretching or relaxing music. Remove anything that is distracting or causing your mind to wander. Use fairy lights and candles to create a relaxing atmosphere that invites sleep. Journalling before bed is a reflective practice that helps to end your day on a positive note. An easy option is writing down three things that you are grateful for each day. 

That concludes our step-by-step guide on how to get better sleep! Hopefully you can use these tips to catch some extra z’s - we know you probably need them. Thanks for tuning in to this week’s article and stay tuned for more content!