3 Top Tips to Sleep Better at Night Naturally
Are you struggling to sleep at night? Feel weak and lethargic come morning time? How to sleep better at night naturally? Let’s get to work and flip this round, so you know how to be a strong minded woman, full of life and energy and ready to tackle everything that comes your way.
A good night’s sleep is vital for your health and helps build confidence and self-esteem. It is recommended that you get at least 7-8 hours of sleep a night, doesn’t seem much but I am guessing you are falling short of this! By reducing what you eat and drink late in the evening, putting your mobile phone away a couple of hours before bedtime (see ya later facebook!), having a relaxing evening routine (essential !) and limiting your daytime naps (if you have them), will all bring about a peaceful nights sleep.
I am mum with three kids and a dog so I’ve had my fair share of sleepless nights, and still do. However, if I get myself organised and follow my own advice, I always sleep better and find I am firing on all cylinders the next day. It’s about being mindful. Give your mind and body a break and step back from all the craziness that goes on throughout the day.
At the bottom of this post, you can download a FREE copy of the ‘Simple Moments of Mindfulness’ poster.
Print it off and put it somewhere that you can see it each day. It’s a great reminder of the little things you can do throughout the day to give your mind that well-needed break.
Do you go to bed late? Are you a late-night screen watcher? Sat on the sofa, with your tea and biccy, watching the latest episode of ‘Scandal’. You can barely keep your eyes open and generally fall asleep just before the end of the episode… bummer!
With the majority of people, getting a late night is usually half the problem.
So, how do we fix it?
It’s all about taking simple steps and making them small enough, so that you stick to the changes you put in place.
The benefit of changing your habits (just a little) will result in you sleeping through the night, waking up fresh as a daisy in the morning, and accomplishing all those tasks that you set for yourself.
Here are my top ‘3 tips’ on how to sleep better at night naturally
Not forgetting my ultimate ‘Wow.. that makes so much sense” tip, that will not only ensure a good night’s sleep but will have you feeling super productive the following day.
3 tips on how to sleep better at night naturally
Let’s get started…
Tip 1 – Try not to eat or drink after 8pm
Nothing beats sitting on the sofa late in the evening with a fresh cup of tea and some chocolate, either that or a glass of merlot and some kettle crisps!
Yes, it’s a lovely evening treat, but eating and drinking late often leads to a restless night’s sleep.
When I eat or drink late I end up searching through the medicine box early hours of the morning, looking for the Rennie’s or Gaviscon – it’s not great.
It is recommended that you give your digestive system a break and a couple of hours before you plan to hit the sack, the alcohol, chocolate, and caffeine stays in the cupboard.
Swap your evening cuppa for a mug of warm water. It will keep you hydrated through the night and help the body rid itself of unwanted toxins.
There are some foods that can support a good night’s sleep , so if you get a little peckish in the evening, ensure you are consuming the right stuff.
Tip 2 – Say ‘No’ to late afternoon naps
Lockdown is in full swing and everyone’s routine has changed.
More time on the sofa and less time outdoors can make you feel lethargic and down-right rotten.
Taking naps during the day often leads to a battle in getting off to sleep in the evening.
I am not advocating that daytime sleeping is a ‘no no’. Sleeping for a short time during the day can make you feel more alert and energetic, however, if you are struggling to get to sleep at night and you are spending your days napping, this could be the problem.
If you need to take a daytime nap, limit it to 20 minutes and try not to nap too late in the evening.
A 20-minute nap will give you the boost of energy that you are looking for and will not play havoc with your nighttime sleep.
Tip 3 – Put the mobile phone down!
This is one for all of us to bear in mind, especially the teenagers.
Research proves that late-night mobile use and the blue light that’s emitted from the screen, restrains the production of melatonin, the hormone that controls your sleep.
A recent study that took place in Australia with over 1000 high school students proved that not only did late-night use of mobile phones negatively impact sleep, but the students also suffered increased mental health problems, low self-esteem, and a lack of confidence.
The scroll-hole of Facebook (as I like to call it) has a lot to answer for!
Putting your mobile phone away in the evening will not only make you feel better, you will also sleep better.
You will be more receptive to your family and can engage and enjoy an evening of peace and relaxation.
No second-guessing yourself and no distractions…. how good does that sound?
And finally the big ‘Wow…That Makes So Much Sense!’
Everyone talks about the importance of a morning routine but an evening routine is just as important.
If your evening routine is about late nights, alcohol, and back to back episodes on Netflix, I am afraid to say that your morning routine is sure to be a failure.
Before bed, to ensure a peaceful night’s sleep, you need to wind everything down.
Give your mind time to really relax and let go of all the stuff that has taken place during the day.
Creating a little evening routine that works for you will make a positive difference.
I like to get up early and get things done before the rest of the house is up. If I am late to bed, an early morning alarm is the toughest thing in the world.
When I go to bed late my morning routine goes out the window. Shouting at the kid’s first thing in the morning becomes the norm and everyone feels the tension – not a great start to the day!
An evening routine that includes some relaxing time, be it a good book, meditation, or some mindful practice of any description, will have you well rested and prepared for a great night’s sleep.
My latest video with a great meditation practitioner – talks all about the simplicity of meditation and its benefits.
You can find it here.
There is a short breathing practice at the end of the video for you to enjoy.
Changing your daily habits in a positive way, one step at a time, is the key to a successful life.
Sleep is so important, without it you lack everything… productivity, confidence, self-esteem, enthusiasm, the list goes on….
“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” — John C. Maxwell
Let’s round it up.
If you can build a simple evening and morning routine, make them a habit and embed them into your day, not only will you sleep like a baby, it will transform your entire life.
A great book that talks all about the scientific evidence behind a morning routine and how it will change your life is: ‘The 5am Club’ by Robin Sharma. Check it out and let me know what you think.
A little recap….
Get a little creative and come up with a great bedtime routine that suits you.
Remember to be mindful of what you are eating and drinking late in the evening, afternoon naps, and binging on social media just before bed – put that phone down!
Once you can get your evening routine right, you are in a great place to work on your morning one – but that’s another blog post so keep your eyes peeled for that one!
Here’s the ‘Simple Moments of Mindfulness’ poster that I promised you.
Being mindful even if your mind is full, has significant positive effects on your health and wellbeing.
Not to mention it gives you a few moments peace – no more locking yourself in the loo!
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