5 TIPS FOR BETTER SLEEP


A good sleep is crucial to waking up refreshed and energetic in the morning.  That's why I'm excited to share with you my top five tips for better sleep.  I hope these tips help you as much as they have benefited me!


5  T I P S  F O R  B E T T E R  S L E E P

1. Darkness
 High melatonin levels stimulate sleep and melatonin secretion increases in the dark.  Switching off electronics, turning off the lights, or closing your eyes will enhance the production of melatonin and help you fall asleep quickly. Can't wind down without a light?  Try lighting a few candles or using dim lighting before or as you prepare to go to bed.


2.  Stretch
I highly recommend this post if you're looking for a few movements or poses to do before bedtime.   One of my favourite calming poses is lying on the ground or my bed with my legs up against the wall.  Another relaxing way to wind down is with a bedtime yoga routine.




3. Breathe 
The 4-7-8 breathing technique makes me drift off to sleep every time I use it! Breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds.  I increase the amount of time I breathe in, hold for and breathe out every time (5-8-9, 6-9-,10, etc).  Most often, I've fallen asleep within five minutes!  I highly recommend reading this related article on the 4-7-8 technique. 


4.  Think Pure
Wash away the thoughts of the day.  Forget your to-do list, your emails, your Facebook notifications, the text messages and the dishes in the sink.  Perhaps even visually imagine all of your worries 'falling' off your soul as you stretch.  Pray.  Meditate.  Read the Bible.  Read a favourite book or magazine.  



5. Prep

I feel at peace and sleep more deeply when I am adequately prepared for the next morning and day. Plan ahead what you'll have for breakfast (perhaps you could prepare a pancake batter and refrigerate to fry the morning after!).  Pick your outfit for the day.  Pack your bag or clean out your purse.  Tidy your desk.  I often write a to-do list for the next before hopping into bed, so that last minute 'Oh I forgot to --!' doesn't come to mind. 

What do you do to ensure a good and restful night's sleep? xx

12 comments

  1. I love the idea of bedtime yoga and meditating on the Word! These are very helpful hints, thanks. :) Mulling over a beautiful verse instead of stressing about the day's events is a better way to relax for sure!

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    1. Bedtime yoga and meditating on the Word is the best -- I'm just about to go do it now, actually. :) So thrilled this inspired you! xxx

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  2. number five for sure!! your mind is so much more at ease if you're prepped for the next day. :)
    i just have to add: tea. always tea. and journaling. honestly, at college, i couldn't sleep unless i had a cuppa, and i noticed i was much more restless if i hadn't journaled my thoughts after weeks on end. ;) lovely post, m'dear, as always. xx

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    1. Tea all the way! And journaling (probably should have added that one in there)! What is your go-to bedtime tea? I can never get enough of peppermint tea or fresh squeezed lemon in boiling water before bed. xxx

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  3. lovely post! i've been having trouble sleeping lately, so i definitely want to try out that breathing technique!

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    1. Thanks so much, Kimberly. Hope it helps! Let me know if it works. :)

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  4. That breathing thing sounds super interesting. I might try it one day. As for the to-do-list - I do that too! It really does make you feel more satisfied while drifting off.

    -M
    The Life of Little Me

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    1. It is! And the technique is so, incredibly simple... you can even do it as you go about your daily activities - I often use it when I'm anxious about something to slow my heart rate and 'freshen' up my body & mind. Mmhm, to-do lists are the best before going to bed! :) xxx

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  5. this was definitely a needed post, I'm going to try these. (bedtime yoga + chilling pancake batter for the next morning sounds pretty rad) as a working writer I've been getting a freakishly little amount of sleep some nights, which is so unhealthy, I love to wake up with that energized feeling.

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    1. You're comment made me smile, Katie! Thank you so much. :) Definitely have to agree with you that waking up with that 'energised' feel is so, so great. Ohh yess - bedtime yoga + chilling pancake batter definitely equals an energising start to the day. :) xxx

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  6. These are really great ideas. The breathing technique sounds really interesting!

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    1. So happy you like them, Jenny. :) Definitely try the breathing technique -- it really works! xxx

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