As somebody who has struggled with insomnia, I know all to well how frustrating it is to not get a proper night’s sleep. From counting sheep to guided meditations, I have truly tried it all. And although some methods have been far from effective, I have finally cracked the code to getting a blissful nights sleep – and it all begins with a good night time routine.
First things first, it is important to make sure you are going to bed relaxed. We’ve all experienced sleepless nights before a big presentation or exam, as stress prevents our minds from switching off. This is why reading a book before bed or listening to a podcast can be so useful, as it distracts you from any anxiety triggers. I have also found that before getting ready for bed, writing any worries in a notebook allows me to switch off mentally. Other people swear taking a hot bath or having a warm drink helps not just their mind, but their body relax.
Equally important, it is helpful to address any stressors in your physical environment. Living in a student house can often mean noise at all hours of the night and people switching lights on and off. Luckily, investing in good ear plugs or playing white noise can help diffuse any irritating sounds. Also, if you are easily woken up by light, I have found wearing an eye mask can make all the difference.
This brings me to a point that you probably wish wasn’t on the list, avoiding blue light. Research has proven that the blue light omitted from our phones, laptops and tv’s can disrupt our levels of melatonin, meaning we are less drowsy and more alert, which is obviously awful for trying to get to sleep! In fact it is actually recommended to not use any devices for at least up to an hour before bed so that your body can properly prepare.
And if you needed another reason to not watch tv in bed, it is not compliant with having good “sleep hygiene”. Among other things, this means keeping your bed a place for just sleeping. Working in bed or using your phone can mean you associate your bed as a place of stress and not relaxation. Which as we know, is essential to falling asleep peacefully and quickly.
My final piece of advice might seem a bit strange, but I have found one of the most useful steps in my night time routine actually begins in the morning. Making sure I wake up at a similar time each day ensures my body is ready to fall asleep as soon as it comes nighttime. With research proving that a regular schedule is key to getting seven to nine hours of rest. Although this can be hard with the unpredictability which comes with a student lifestyle, forcing yourself out of bed after a night out might just be necessary if you want a good rest the following days!
Photo by Becca Schultz on Unsplash