Trouble Sleeping? Start a Bedtime Routine.
Once upon a time, I could not sleep. I would toss and turn, check the time to count how many more minutes, I could get in. When my alarm would go off I started the day exhausted, knowing I only slept for a few hours.
Fast forward to present day, I now am a sleep connoisseur and you can become one too by slowly developing a bedtime routine.
They key in making a successful routine is to make sure you are making it enjoyable - if it feels like work you aren’t going to stick to it - so make sure you do what feels natural to you and add things in slowly.
My Sleep Story:
Sleep stories:
I thought I better start with the classic sleep tactics; as a child I listened to bedtime stories and I didn’t even want to go to sleep then but somehow managed to against my will every night… If it didn’t work it at least it was some nurturing for my inner child. Before I bought my Oura ring I used the Calm app for sleep stories, I would recommend Dr. Orma’s Sleep Science. It is “Sleep Advice from Dr. Steve Orma, a clinical psychologist and specialist in helping people with their sleep, anxiety and stress.” It really helped me stop worrying about not being able to fall asleep, which allowed me to actually fall asleep. Now I usually do a sleep meditations or sound bath on either Alo moves (30 days free) or Oura ($40USD off).
Sleep Tracking device
Once I started using a sleep tracker, I chose an Oura ring ($40USD off). as the sleep tracking is meant to be better than other devices on the market. I also find that it’s easier to take off a ring compared to a watch, and that the watches don’t always fit every occasion.
Now I knew exactly what sleep I was getting during the night. It also turned out that the no sleep I thought I was getting was light sleep. Just the placebo effect of knowing that made me feel less tired during the day.
Create a sleep Oasis:
Only use your bed for sleeping. I was using my bed at all times of the day… Working from home during the day, watching shows in the evening. When it would come time to sleep I wouldn’t be able to fall asleep, even though I felt tired most of the day. I was using my bed so often because it was already my oasis, but I made it this way by…
If your mattress isn’t comfortable and you don’t want or can’t get a new one, get a mattress topper. When I moved to London the first thing I ordered was a memory foam mattress topper and it’s even better than the expensive mattress I had back in Copenhagen.
Investing in high quality natural fibre bedding. This will ensure your body temperature is regulated throughout the night, your sheets will feel great and be better for your skin and environment (use code Maryemma15 for 15% off PACT bed linen).
For your pillow case I’d recommend getting a silk pillow case (my favourite is from slip) as its better for your skin and hair.
Making your bed in the morning also helps make it more inviting to get into at night and a natural pillow mist can make it even more luxurious.
My routine:
Before bed I love to have a soothing cup of herbal tea (my new favourite is from cosmic dealer, she slept for 100 years).
This would also be a great time to wind down with a little 5 minute stretch if you don’t stretch all day long like I do…
I also use a Neti pot every night before bed to ensure I can breath through my nose throughout the night.
In the winter I use a hot water bottle and put it in my bed about 20 minutes before I get into it.
Bathroom routine; Brush teeth, Neti pot, wash face, retinol (I use Ketrel - its only by prescription in the UK).
Once I get into bed and put on my favourite sleep essential Sweet Bee Organic Magnesium butter. I swear it is magic, you rub it on and just fall asleep. I make all my friends try it when they visit and always bring it when I travel.
Next, and I’m not joking, I tape my mouth shut so I can ensure I breath through my mouth. Before my mouth taping days I used to wake up for water throughout the night as well.
Sometime night I use an aroma therapy roller for sleep or a sleep incense as well.
Sweet dreams!