You know the daily episode where you wake up so exhausted and tired then you promise yourself that the next night will be different and you’ll go to bed super early this time! But next minute midnight rolls around and you’re mindlessly scrolling or binge watching a tv show. We know it all too well! But here are our top 5 tips & tricks to implement into your night time routine. These 5 simple tips have made a huge difference for us and now we’re falling asleep faster and our quality of sleep has improved so much!!!
1. Set Up A Relaxing Environment
Creating a relaxing calm environment is key to helping unwind after a busy day. Setting up a diffuser with some essential oils is so soothing! Our personal favourite is Lavender.
2. No Blue Light
Blue light signals to your brain to wake up and it’s not time for bed. Whereas when it’s dark our brain produces more melatonin, the hormone that makes us sleepy. Your phone is definitely one of the main culprits that can keep you up all night, most phones have a “night mode” that you can set to automatically turn on once night-time hits. This basically turns off the blue light and switches it to a warmer tone. This will then stop the blue light keeping you alert and awake. Also try turning the brightness on your phone right down, which will also reduce the strain on your eyes. This tip is a GAME CHANGER!
How To Turn on Nightmode for iPhone:
Go to settings
Click Display & Brightness
Go to Night Shift
From there you can either turn it on/off or schedule it to turn on and off at certain times.
3. Get Some Exercise During The Day & Limiting Your Caffeine intake
Exercising regularly can result in deeper, more restorative sleep, it is also amazing for your body and mind, even just getting a light walk in will have a positive impact on your sleep quality. Another big thing we have noticed is limiting our caffeine intake as it is a stimulant, which can cause wakefulness and disrupt sleep patterns. Therefore, it is best to avoid caffeine for at least 4 hours before going to bed.
Instead of reaching for an afternoon coffee we have been loving a particular herbal tea called ‘sweet dreams’ by higher living. You can buy it online here https://www.aussiehealthproducts.com.au/higher-living.php or any Coles or Woolies. Another favourite is our citrus flavoured collagen powder, we get ours from (https://mysite.mynuskin.com/content/nuskin/en_AU/mysite/mysite-home.mysite.tinafk.html?storeId=ASW9127015#home)
Both these alternatives have amazing health benefits & we have noticed a huge difference in our skin appearance which is a win win!! Glowing skin & better sleeps!
4. Avoid Napping Throughout The Day
Having naps during the daytime, particularly those that last longer than 2 hours, can also disrupt the circadian rhythm. If you nap during the day, it could throw off your whole sleep cycle. So, if you can it is best to avoid day napping, but if you do need to rest try just laying down and reading a book.
5. Read A Book Or Listen To A Podcast
This one is a personal preference whether you would prefer to read or listen. Incorporating this into your night time routine can help reduce any anxiousness and we also find it stops you from thinking about all the things that happened that day. If you find that your mind can’t stop thinking about what you need to do the next day, we suggest that you write everything down as this will ease your mind. Top tip, if you are reading a book make sure it’s not a genre that creates anxiousness or makes you alert. If you’re reading an e-book make sure your night mode is enabled too!
Good-quality sleep makes a big difference to how you feel, mentally and physically, so it's SO important to get enough! Let us know if you try any of these tips in your night time routine! We love hearing from you!
Love Paris & Sammi XX