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Sleep. The thing we all want more of. And the thing that life prevents us from getting enough of. For so many reasons. Thinking about how to improve sleep we’re often left with the most obvious answers. Don’t drink caffeine before bed and go to bed early. But actually there’s a huge list of sleep hygiene tips that can help.

How To Improve Sleep

Photo by Benjamin Voros on Unsplash

In my group CBT workshop, a few of the women there have commented on trouble sleeping. When you’ve got anxiety as well, it’s hardly surprising. Most of us are kept up by worries swirling round and round our heads – anxiety or not. We’ve covered how to improve sleep a few times because it’s such a prominent problem.

It’s okay to seek additional help for trouble sleeping, such as pills medication for insomnia. However these only tend to deal with the issue in the short term and CAN lead to dependence. So it’s definitely important to adopt a strong set of sleep hygiene habits as well, so you’re not reliant on one thing. But as always, talk to your GP first!

Ready to get some sleep? Here are 7 ways of how to improve sleep:

Write down your worries before bed

I’ve found journaling extremely helpful this year. And whilst we’re often told to not think about our worries around bedtime, sometimes it can’t be helped. So I’ve found writing things down a great way to get them temporarily out of your head and left on the side to deal with in the morning.

Kanturo Blue Light Glasses

You’ve probably heard the term “blue light” bur what exactly is it? Artificial blue light a short wavelength, high energy form of light. It can be both natural (the sun) and unnatural – and the artificial or unnatural blue light is what we need to worry about when it comes to sleep.

Artificial blue light can be found from our computers, phones, televisions, LED bulbs and fluorescent lighting and the reason that all this blue light has a negative impact on our sleep and well-being, is because this abundance of light tricks our circadian rhythms and makes your body believe it’s still daytime.

Kanturo Blue Light Glasses are designed to provide a filter to block or absorb the blue light you’re taking in, which reduces the exposure going into your eyes. So if you work in an office or spend a lot of time looking at screens (who doesn’t), investing in some blue light glasses (which come with really stylish frames!) could seriously improve your quality of sleep!

Photo by twinsfisch on Unsplash

Try and avoid naps and only sleep when you’re tired

If you NEED a nap, then definitely take one. But do try and avoid them if possible, to ensure that you’re actually tired by bedtime. If you do take a nap, preferably before 3pm. And make sure you’re only going to try and sleep when you’re actually tired. Even if that’s 7:30 in the evening. Nothing wrong with being a granny.

Establish your own sleep ritual

Your brain knows when it’s time to wind down for the day depending on what you’re doing. So establishing your own bedtime routine can be really helpful for this. And of course this will vary for everyone. Earlier this year, I found a bedtime routine which worked really well for me and so that definitely helps in how to improve sleep!

Bed is for sleeping

This is one that I struggle with the most. As I work from home, I don’t have an office in my house and I live with 4 other people. Sometimes, my only option is to work from my bed. But if you can avoid it, do. Work from bed = bad. And not just work either, try and avoid doing anything from your bed apart from sleeping (and sex *wink*).

Make your bedroom a place you want to be

Again, another point that will be different for everyone but nobody wants to sleep in a room they don’t want to sleep in. So if you’re able, change it up and make it a room that aids relaxation. Try and not have your room too hot – but add extra blankets for warmth. Light blocking blinds and neutral colours.

Stop watching the damn clock

What’s the first thing you do when you can’t sleep? Check what time it is and count how many hours you’ve got left to sleep. It’s literally the worst thing you can do yet we all do it! It’s even worse if you turn on the light to see the time or light up your phone screen!

I hope these tips can help aid you in improving your sleep. Do you have any other tips on how to improve sleep?

* This is a sponsored post

74 Comments

  1. I really struggle with sleeping, and always have – but I totally agree that a bedtime routine is a gamechanger! I’ve started giving myself a whole hour to just wind down, doing evening skincare, some gratitude journaling, meditation and – you’re going to be so proud – a bit of evening yoga! It’s so nice to do and the whole ritual really gets me ready for bed. Now I need to stop using my laptop in the bedroom and I’ll be sorted, haha!

  2. I’ve tried and failed to improve my sleeping habits a million times in the last 20 years (literally, I had insomnia in primary school) and a couple of years ago kinda came to the conclusion that my body just doesn’t like sleeping all that much but I do still try and do little bits I can to make nodding off easier. I try to reduce my screen time before bed but that isn’t always possible. I’d be 100% willing to give blue light glasses a try, I’d love to know if they make a difference x

    Sophie

  3. I’m a part of that ‘can’t sleep’ group so those glasses sound perfect! I’ve heard the same thing about blue light. That’s why I have a setting on my phone that does warm light to help me feel sleepy!

    Daisy xoxo | TheDeeWhoLived

  4. Hey Jenny these are great tips and I’ve covered similar ones in my own sleep post. I guess it just goes to show how prominent of a problem lack of sleep can be! 😴😴

  5. These are all such wonderful tips – I used to do freelance work and study in my bed all the time, which often made it so hard for me to concentrate on the actual task. I also decided to cut down on the number of naps I take – now I only do it when I’m really tired or have a headache and it’s made such a big difference so far!

  6. These are great tips – I really need to sort out my sleeping! I’ve recently just been using glasses like these at work – it’s not so much my screen but the overly bright very white office lighting that was giving me huge problems and it’s amazing the difference they make. Probably should wear them more in the evening as well when I’m on my laptop mind you. Sorting out a sleeping/evening routine is definitely something I need to do.

  7. Ooh those anti-blue light glasses sound interesting! I’ve slowly started putting my monitors and my phone on eye comfort settings and whatever I can on dark mode, and I find that it really does help!

  8. I keep seeing adverts over on my Facebook for these blue light glasses! I suffer from migraines so I want them so much! I’m going wait until they start doing prescription versions and then purchase them I think 🙂 x

  9. These are some great tips. My opticians prescribed me some blue light filter glasses just before Christmas, but I haven’t seen a great impact on my sleep; not yet at least. But I do find they help with the headaches I was getting in the office. Writing down my worries before I go to sleep is greatly beneficial to me. But I know I need to stop working from my bed! And get a desk. 🙈

  10. I’ve been meaning to get blue light glasses! I ruined my room because I’m more productive on my bed than at my desk, so now I have to work in other places so I can turn off when I go to bed! These are all great tips, I’m glad I’m not much of a nap person.

    Ash | thisdreamsalive.com

  11. Lovely tips dear, I need to adopt a few. Journalling is a game-changer. Whether that’s writing down your worries or what you’re grateful for on that day. A bedtime routine prepares your mind, body and soul for bedtime which makes a difference to your sleep. Thank you for sharing dear!

    Tx. // Tajinder Kaur

  12. one of the best tips is always to keep the bed only for sleeping. I first heard this in 10th grade and it completely changed my habits for the better. Great post!

  13. These are some great tips! I struggle to sleep a lot and writing down my worries would really help my brain relax before I go to bed. Might look at investing in some of those glasses too..

    Bumblingalong.co.uk

  14. I’m going to get some of those glasses they sound great. I’m on magnesium supplement, small dose, and I have to say my sleep has become better since taking them. Only after being diagnosed as lacking magnesium of course.

  15. I struggle with not watching the clock, especially when my insomnia is bad. Terrible habit that only causes further stress. Writing down your thoughts is great, I should do that more. I do think having a sleep ritual makes a huge difference, your body just gets accustomed to falling asleep in a certain place at a certain time. Sleep training for adults 🙂 lol.

  16. These are great tips! I like that the idea of writing down your worries before you sleep. I have started some nights not having my tv on and I seem to sleep better without it on. Thank you for sharing Jenny! Xx

  17. Such great tips! I swear by blue light glasses and I think they really do improve my sleep. I also get less headaches and eye strain when I’m sat at my computer for hours.

  18. I suffer from periodic insomnia so sometimes getting to sleep can be so difficult. Blue light glasses are helping, plus I’ve recently discovered that listening to an audiobook 30 minutes before sleep (in bed, in the dark) also helps wind me down. I even tried a sleep self-hypnosis video on YouTube that worked well… Problem was, I was in such a deep sleep I didn’t want to wake up in the morning!

    1. Nice additions, napping too late can be a toughie. 20 min power naps early afternoon or late morning can help, not too long for body to get into a deep sleep, just long enough for some basic mental refreshing 😀

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