AD | Lack of sleep is allllll us folk in the UK have been talking about lately, thanks to last weeks horrendous heatwave. The country saw highs of 39 degrees or something stupid. And of course, I live right in what’s usually the hottest part of the UK. So it’s safe to say, my night time routine has gone right out the window for a while.
Photo by Minh Pham on Unsplash
And you know what? I can feel it. During last weeks heatwave, I felt completely out of whack. Waking up 17 times a night to pee from all the water you’ve been drinking. Then not being able to concentrate for longer than 12 minutes the following day.
By Friday, I was already 3 days behind on work and although the temperature was back down to normal (I even put a HOODIE on at one point), I seriously struggled to get stuff done due to the lack of sleep, the broken sleep and the lack of routine of the past few days.
Earlier this year, I wrote about a new night time routine I’d adopted for myself. Of course this routine has been broken and I don’t follow it religiously every single night but when I do, I still notice a difference. So, there’s something to be said for a good ol’ night time routine.
If I feel frazzled the night before, I’ll wake up feeling frazzled.
So here are some things to consider adopting into your night time routine to ensure a better sleep, better well-being and to set you up for a positive start the following day:
Relaxing and winding down for the day
This is probably the most important point here. Nobody NEEDS to be go-go-go for 24 hours a day. You have enough energy for one day at a time. Remember that! And I’ve also noticed a bit of a trend in the blogging world of people, almost bragging that they were up working until 4am. STOP.
It’s not healthy. Or necessary. And it definitely doesn’t make you look cooler than the rest of us. I’ve learnt that it’s so important to get out of work mode and try and incorporate completely un-work related tasks and activities to your night time routine. Currently it’s watching an episode of CSI with my boyfriend.
Can you believe I’ve made it to 26 without seeing CSI?
Consider your lighting
Your actual environment can play a huge part in your night time routine and how effectively you can switch off and wind down for the night. Take last week and the temperature for example. How many of us got more than 4 hours of sleep over the course of 3 days of 30+ degrees (where our bedrooms were probably more like 35)?
Of course in the UK, things like that can’t be helped when the temperature is THAT high (no, America, we don’t have air con in our houses and yes, our houses are literally designed to keep heat in) but other elements can. Such as the lighting in your space.
Heals have a great range of lighting options to suit different rooms and styles. Try opting for softer lighting, rather than harsh, white light bulbs and if you’re able to install a dimmer switch then that’s an amazing option for in the evening when you don’t really want a huge light beating down on you.
And for all the interiors fans among you, a stylish pendant light can really transform a room and make it cosier, more chic and stylish or more “you”, depending on your taste. And that’s another important factor of your night time routine, is being happy with the room you’re in.
Limit your screen time
Speaking of harsh lighting… screens. I will admit that I CAN sleep after staring at screens like my phone, TV and laptop. It doesn’t make that much of an impact on me getting to sleep. But when I limit my screen time in the evening, I definitely find I stay asleep for longer before I wake up and generally get a better sleep overall.
So I won’t condemn you for checking Twitter before you go to bed. But so long as you limit it and put your phone down when enough is enough. You don’t need to be on Twitter all night. Honestly. None of us are that interesting.
Appreciation and gratitude
For your mental state of mind, it’s important to 1) not go to bed angry. And 2) go to bed with a grateful heart. It takes 30 seconds to say or think about what you’re grateful for that day. And do that every night and you’ll have adopted a really positive element of your night time routine.
There’s always something to be grateful of. Even when it doesn’t feel like it. A nice meal, a thoughtful blog comment, a walk with your dog, a yummy Yoga practice. However big or small, appreciation and gratitude go a long way.
Write tomorrow’s to-do list
I always write up my to-do list for the following day the evening before. Not usually right before I go to bed because I know I’ll be up for a while thinking of ideas and things but a couple of hours before bed. To me, writing up my following day to-do list really signifies the end of the current work day. And allows me to relax even more!
How do you ensure you have a solid night time routine? What elements do you include to make sure you wake up feeling refreshed and in a positive mindset for the day ahead?
* This is a sponsored post
[…] at the end of the day, bedtime can be a wonderful time for routine and self care. Especially a night-time routine that works for you can be a really effective way to add some well needed self care into the end of […]
[…] Go for more walks4. Do home workouts instead of using a gym5. Prioritize your sleep and night-time routine6. Book in your health screenings (like your cervical screening and eye-test)7. Limit […]
[…] online 3. Go for more walks 4. Do home workouts instead of using a gym 5. Prioritize your sleep and night-time routine 6. Book in your health screenings (like your cervical screening and eye-test) 7. Limit your screen […]
[…] a night-time routine to help you wind […]
[…] Things To Add To Your Night-Time Routine For Better Sleep & Well-being […]
I like this post! I know one of the biggest obstacles for me between me and sleep is my device or I will start cleaning and lose track of time. One wise man once said: “Better is a handful of rest than two handfuls of hard work and chasing after the wind.” What do you think this means?
I honestly don’t know!
May I try to explain it?
I’m trying to limit screentime overall. Started with deleting the Instagram app from my phone.
Good idea. I couldn’t delete the apps but I’d love to limit my screen time even more and get more non-screen related hobbies x
I love a slightly boring audiobook read by a posh British guy to help me to sleep :’) The P.G. Wodehouse ones are very good for that!
Imogen’s Typewriter. <3
I definitely need to get into audiobooks!
I’ve got an atrocious sleeping pattern at the moment, it’s really out of control. I have been trying to spend more time winding down by listening to soothing sounds on Youtube (haha) but it’s not going that well. I’m so glad the heat has dissipated though, I nearly died that week!
Beth x Adventure & Anxiety
If the soothing sounds aren’t working for you then stop using them! Things like that definitely aren’t for everyone 😌
My sleeping pattern is soooo rubbish at the moment – I definitely have a bad habit of getting myself settled and then picking up my phone again to scroll for no reason! Completely agree that making a list for the next day helps you feel relaxed and prepared!
Jess x x x
theatreticketsandtea.wordpress.com
Setting screen limits really helps with that! Or maybe put something else next to your phone so when you’re tempted to pick it up, it’ll remind you to pick that item up instead 🙂
I have a really good routine at the moment hat is actually helping so much! Especially because I need it when I leave the house super early!
Love, Amie ❤
The Curvaceous Vegan
So glad to hear that x
Lighting is so important and I think it’s crazy more people aren’t talking about it! They wreak havoc with our sleeping routines, as do screens (though I’m totally guilty of not switching off, but at least my migraine filter helps somewhat). I ended up solving the issue of not being able to sleep last week by sleeping outside in a children’s play tent, haha
My boyfriend and I tried that last year! But I was so uncomfortable I barely slept a wink!
Sleeping while feeling hot is the WORST. I can only have a good night’s sleep in a cold and pitch black room!
I really need to work on the screen time.
I like the idea of writing a to-do list for the next day, I might do that! But yes omg, the heat last week was too much when you’re trying to sleep at night, all I had was a fan to keep me cool haha.
Chloe xx
http://www.chloechats.com
I can’t sleep properly unless it’s really dark! xx
Ah I don’t have that at all!
Such a great and helpful post. I’m awful with screens. I lie scrolling when I should have put my phone down a while ago to prepare for sleep.
https://littlemissmelanie.com/
It’d definitely addictive!
These are some really great tips, I love that you’ve included lighting because I personally find it really hard to sleep if the lighting isn’t right x
Kayleigh Zara 🌿 http://www.kayleighzaraa.com
Same, harsh lighting is awful!
I always write my to do list for the next day in the evening in bed.. it gives my brain time to focus on what’s next and also know that I’ve got time to get it done! I also use a lavendar spray from Feather & Down that sets me off every time!
Rosie
loverosiee.co.uk
I’ve heard so many good things about Feather & Down!
Thank you for the wonderful tips. Changing light in my bedroom helped hugely in my sleep.
That’s great to hear!
[…] can be as simple as getting a good night’s sleep. Don’t believe it? Read this recent post on how to improve your nighttime routine. And read more posts about health and well-being […]
Case file podcast I fall asleep to it, one headphone in all night. Never slept so good in years x
Haha sounds amazing!
My morning routine is pretty down pat and I am disciplned about it, but I need a nighttime one. Too much dicking about until too late on social media is my problem.
That’s where screen limits can come in really handy!
Night routine posts are some of my faves, and this one deffo didn’t disappoint! xx
Aw thank you!
I’m glad you said you can sleep after screens. As someone who basically never sleeps I’ve received literally every suggestion going on how to help it and nothing has ever worked, including cutting out screens. I love the point about appreciation and gratitude. It definitely makes things worse if you’re trying to sleep when angry or grumpy about something x
Sophie
http://www.glowsteady.co.uk
Sometimes I can sleep BETTER if something is playing on the TV! x
As someone who never sleeps, I really needed a post like this! Am trying to limit my screentime, but currently reading an ebook so it’s hard haha
Jas xx | https://thoughtsfromjasmine.co.uk
I wouldn’t count eBooks personally 🙂 x
I find exercising before bed for twenty minutes or so helps me sleep better.
Knowing I have accomplished something during the day is also a wonderful way to make me smile while I sleep. It makes it easier to rest when you do not feel like you need to get up and do more!
Also, surprisingly, making a to-do list for the next day is a great way to nod off knowing tomorrow is in good hands.
I love doing Yoga before bed. And I agree… I sleep much worse if I’ve not done anything that day or if I’ve had a really slobbish day x
Great tips! I like to wind down with a book or a face mask! Thanks for posting xx
I need to invest in some face masks!
Great tips! I find that I need to take some time away from everything (screens, etc) with a nice herbal tea – that’s what really helps me relax
Sounds lovely!
I complete agree with expressing gratitude. I never like to go to bed angry, I feel it definitely affects my sleep. Always good to start and end the day on more positive notes.
Ashleigh | http://www.ashmosphere.com
Going to bed with anger, worry or any negative emotion definitely affects my sleep!
I had the worst week of sleep last week when we had the heatwave, my flat just stays overly hot through the night that I woke up so many times it felt like I didn’t sleep at all. These tips sound really great, I definitely need to spend less time on my phone before bed to truly wind down! X
Ugh same! My bedroom is the smallest and hottest room in the house, it was a nightmare!
Reading before bed definitely helps me x
Me too, usually, if I’m not too tired x
I agree with your tips👏🏾💯 It’s so important to not go to bed angry, you’ll never get a good night’s sleep holding onto a bad day. Sleep is meant to relieve stress and it’s much easier to let go of anger first. Personally, I try to limit time on my phone at lest an hour before bed. I like to shower or bathe at night to wash off the day. The lights are kinda dim in my room but nothing like a dimmer, I really wanna try that out one day😍
Natonya | https://justnatonya.wordpress.com/
I don’t usually shower at night but I can imagine that being a nice way to wind down!
Some great tips here and I liked that you included the ‘appreciation and gratitude’ point too – I always make it a point not to go to bed angry if I’ve had an argument or tension during the day, I always try and resolve it by nighttime. I also think lighting can play a huge part! harsh lighting is the worst! Thanks for sharing as always Jenny x
Harsh lighting is bloody awful! I used to have a horrible light bulb in my lamp, felt like I was sleeping in a doctors waiting room!
Those are all fabulous tips, I always take time to wind down before going to bed. Otherwise I just lie awake and then stress that I can’t fall asleep.
Also no … I can’t believe you haven’t managed to watch a single episode of CSI until now …
I can’t either! I’m sooo obsessed now! Got a lot to catch up on!
To-do list wise, I used to do that at work. Use the last 15 minutes to have a think on what i need to do the next day, which always makes me leave the officer calmer and more relax. I do switch off devices an hour before bed at least, and my sleep has improved so much!
That’s a great idea with the to-do list. I can imagine it let you really enjoy your evening, knowing tomorrow was taken care of!
I’m pretty consistant about reviewing my to-do list and winding down. My hubby is one that likes to fall asleep to the tv and I’m not. Most times I wait for him to fall asleep and turn off the tv. I really would like to cut screen time at night though.
My boyfriend is usually playing PlayStation until well into the night and I actually find it quite comforting!
I love writing the next day’s to-do list in the evening, I love to be able to see what I’ve accomplished that day and then set myself up for the morning. I find after that limiting my screen time is important as otherwise my brain struggles to switch off and then I’ll end up for hours. Such a great post xx
Tiffany x http://www.foodandotherloves.co.uk
Thank you 🙂 x
Hi Jenny, I can really relate here- last week’s heatwave was horrendous! Especially during the night, which happens to be my creative time. Needless to say I couldn’t get much done. I love your tip about gratitude and writing the to-do list. I keep a to-do list in my head but there is nothing better than getting it down on paper!
I could never keep a to-do list in my head! I have to note it down on my phone otherwise I’d forget everything haha!
This is a great post! Summers in Manitoba Canada can be intensely hot , often reaching 40C. I struggle to stay asleep as well. And I’ve noticed too about the bloggers being up til 4am. Sometimes I feel like maybe I’m not working hard enough because I am not staying up until then. I really liked your tips and will be using them. Thank you 💜
Ugh no! No blogger needs to be staying awake all night to “get ahead”
I read before going to bed, sometimes apply Lush Sleepy. Xxx
Lainy http://www.alwaysreading.net
Sounds lovely x
Sleep is so important. Particularly for someone like me who has depression and anxiety, getting enough sleep to feel energised is necessary. A few months ago I purchased a dimmable light that you control with your phone via wifi. I love it!
Wow that’s cool!
Limiting screen time is a big on for me I know if I spend hours scrolling through insta that I am getting no sleep !
Oh no! Use the screen time limits if you have an iPhone!
Great tips. I love the idea of putting a to do list together for the next day. I normally put one together as the stuff pops into my head what I have to do, but I will give your method a go. It makes sense to have one ready for the next day so you can work on your tasks more efficiently.
Absolutely 🙂 Hope it helps!
Such good advice! Since having my baby, I’ve been so focused on making sure that he has a solid night time routine that I’ve just abandoned my own. Be trying a few of these x
Oh no! Although that makes total sense. Hope you manage to get some sort of routine back for yourself x
I find that if something negative is bothering me then spending 5mins writing it down, all the thoughts and feelings around that negative thing can help empty my mind and help me to sleep better! That and massaging my feet with lavender oil! Xxx
Journalling is so helpful. I do that a lot at any point during the day rather than keeping things bottled up! A foot massage sounds heavenly!
Fab post! X
Thank you x