Evening routines and getting a better nights sleep
My evening routine and, as a result, my sleeping patterns have been a huge mess lately, I’ve been struggling to fall asleep and often find my self staying up late in some vain attempt to tire myself out. I spend a lot of lost time on social media or reading lifestyle and fitness blog posts until the early hours, with a handful of fashion posts thrown in as well. I’ve also been known to binge watch TV shows… :-/ I’m looking at you, ‘The Walking Dead’, and you ‘Pretty Little Liars’!
Some days I would sleep 5 hours, the next 9 hours. During the week I would get up at 7.30am for work and at the weekends 8am or 9am. I was (am?) always tired as a result and struggle to get up for things I need to, it’s been affecting my mental health.
I decided over the past couple of weeks that I need to change my evening routine and get better sleeping habits.
1. No caffeine after 6pm.
Unless I’m going out as Barcadi and diet coke is my alcoholic drink of choice, but at home stick to diet lemonade or water before bed. Preferably water.
2. Dinner at least two hours before bedtime.
Going to bed on a full stomach, makes me feel bloated and horribly uncomfortable. I need to eat my meals earlier and lately we’ve been sticking to a routine of having our evening meal between 6.30pm and 7pm.
3. Read before bed – I mean an actual book. Not a screen!
I enjoy reading but can’t remember the last time I finished a book, which is sad. I used to read every night before bed and found it made my eyes tired and I fell asleep a lot easier. I’ve also read that looking at a screen before bed time can make it difficult to fall asleep and can give you a bad nights sleep as well. So I’m going to put on my pyjamas and curl up with a good book.
4. Always go to bed at the same time.
Well, almost always, of course there will be times I’ll stay up late for special occasions, such as birthdays, concerts or a night out with my friends. But generally go to bed at the same time every night, especially week nights when I’m at work. I’ve been making an effort to be in bed by 10.30pm every night.
5. Get up at the same time (approximately).
Following on from the previous item, I will make an effort to get up at the same time everyday. During the week this will be 7.30am for work and 8am at the weekends, unless I have something special planned (like a convention or holiday). This should be made easier by going to bed at the same time everynight and, who knows, maybe I’ll become an early bird. 😉 🐦
It’s going well so far and I’ve even devolved a morning routine (I’ll write up a detailed post on that soon).
6. Use a sleep mask.
I’ve heard that having any light in a room can cause a bad nights sleep, I’ve never used a sleep mask but will definitely be trying one out
7. Wind down with a hot bath.
Candles, bubbles, bath bombs. The works. I always feel so relaxed and ready for bed after a bubble bath. 🛁
8. Use lavender to help me feel sleepy.
I used to sleep with a lavender scented cushion underneath my pillows and it helped me drift off to sleep, I also have a lavender pillow spray but I can’t remember the last time I used it! These are things I’d like to try again.
Do you have any tips for a better nights sleep? Do you have an evening (or morning) routine?