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How to Create a Better Sleep Routine: Before, During and After

a girl who sleeps in a bed on a white pillow

BEFORE:

No Devices 1 Hour Before Bed 

I'm not saying this to sound like your mother. Before all this new-fangled technology we are using, our only source of "blue light" was the sun. This would signal our brain to stay awake - as the sun starts setting there is less and less blue light which triggers our brain to release melatonin (a hormone secreted by the pineal gland which inhibits melanin formation and begins signalling to your body/organs that it's time for bed). "Blue light" is also emitted by digital screens (TVs, computers, laptops, smart phones and tablets), electronic devices, and fluorescent and LED lighting. Which means that your body never gets the signal to start going to sleep. The solution to this is simple: stay off your devices.

Read a Book 

Now you're probably thinking what am I supposed to do before bed if I can't mindlessly scroll through Twitter? Or TikTok?! (That app is addicting don't lie, even my mother loves it). You read a book! It's a good opportunity to finally make time for yourself to read, or if it puts you to sleep and makes you drowsy even better! Stephane Meyer just announced Midnight Sun for those of you, who like me, were fans of the Twilight books. The movies give it a bad rep, the books are great though.

Have a Moment of Gratitude 

How frequently do you stop think about what is great in your life? Oftentimes we get so caught up in the stress of day today life that we simply obsess over things that are annoying or bothering us. This is detrimental to not only your peace of mind but the quality of the sleep you will get. Get yourself into a peaceful state of mind by appreciating and taking note of all the things that you are grateful.

Do Yoga or Meditate 

Speaking of getting to a peaceful state of mind, doing some yoga or meditation before bed is the perfect way to achieve this. A light stretching or some breathe work will help relax your body.

Drink Camomile, SleepyTime, or Lavender Tea 

Who loves tea? If you don't already, and need some convincing here's four reasons you should consider becoming a regular tea drinker:

  • Antioxidants
  • Calorie Free
  • Hydrating
  • Aids in Digestion

Here's the best teas to drink before bed and why:

CHAMOMILE: contains the antioxidant apigenin, which then binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. It soothes stomach aches and assists in digestion specifically. It also has pain-relieving and antispasmodic properties.

SLEEPY TIME / BEDT IME: this tea is usually a mixture of different teas that are designed to specifically aid in your sleep. Good brands are Niche Tea and Rare Tea 

LAVENDER: this type is a specific favourite of mine because it helps with anxiety. It relaxes the body and reduces muscle spasms. Promotes healthy digestion, aiding sleep, and balancing the mood.

Try Aromatherapy

This is a is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it's called essential oil therapy. Essential oils have been used for nearly 6,000 years to improv a person's health or mood. You can use aromatherapy for massages, topical applications, or inhalation. You can use a diffuser, spray, or oil droplets.



DURING:

Buy an Alarm Clock

Many people use their phone for an alarm clock. So if that's your excuse for keeping your phone in the bedroom buy an alarm clock and use that instead. Keeping your phone in the bedroom tempts you to check it - even if you wake up in the middle of the night. Allow yourself this time to rest, whatever it is can wait until the morning when you are fresh faced and rested.

Room Temperature

The temperature of the room while you sleep is very important to not only falling asleep but staying asleep. For optimal sleep the temperature should be regulated at 18 degrees celsius or 64.4 Fahrenheit.

Darken Your Room

If falling asleep is difficult for you try to cut off any light seeping in that would keep you distracted.

Try an Eye-Mask

If it is not possible to darken your room to your desire an eye-mask is the perfect solution.

AFTER:

Let in Some Natural Light 

Remember what I mentioned above about sunlight being "blue-light"? Take advantage of this to get your body to start naturally waking up.

Avoid the Snooze Button!

Trust me I know how satisfying it is to just get those 5 more minutes of sleep, but instead you could wake up on your alarm to give yourself time to wake up while stretching, hydrating, or sipping on your morning espresso.

Plan a Healthy Breakfast 

Have something to look forward to. We have all heard breakfast is the most important meal of the day but how many of us practice that? Plan in your head what you intend on eating to prepare for making it. Oftentimes in the rush of waking up and getting going we forget to nourish our body.

Have Some Water 

Hydrate! Hydrate! Hydrate! This is one that I 100% practice what I preach. Every morning I drink a liter of water while scrolling mindlessly through my phone (hey! don't judge that's my routine).

Stretch and Get Active

Kick off your morning by stretching and letting out a big sigh, time to get this day going!

 

LIL' SOMETHING's BOXES

We know how important sleep is, that's why we've created some boxes to aid in your new routines! Check out "The Aether Gift Box" which is one of the most loved boxes and its aim is to help you have a consistent bed routine. The "Ideal Sanctuary Gift Boxwill set you up for a high quality sleep, and it’s a great way to reward yourself after a long and productive day.   

 

Find out more about our blog editor Maria Michaela on her personal and authentic BLOG.