We talk a LOT about getting babies to sleep around here, but what about us? The best way to take care of our little ones is by taking care of ourselves so here are some best sleep practices for YOUR sleep hygiene:
To set your circadian rhythm (body clock), try going to sleep and waking up within the same half hour window every day. This will take a few days to set and will help your body know when to feel sleepy and when to feel awake.
Make sure your bedroom is a peaceful space: try to keep it tidy if mess causes you stress, hide anything stress inducing and anything to do with work, or remove it completely from the room.
If you’ve got a lot on – make lists: a to do list to get those things out of your head and an achieved list; to give yourself credit for what you’ve already achieved.
Make sure you get outside at least once a day, even for 10 minutes: fresh air and sunlight (even through clouds) will help.
No caffeine after 2pm (you’ll be surprised how many foods contain caffeine – not just tea and coffee but chocolate and some energy drinks too – keep an eye on your caffeine intake post 2pm).
Exercise and eat a balanced diet – try a rainbow diet: have as many colours as possible on your plate, and avoid processed foods as much as possible.
Reduce time looking at screens 1-2 hours before bed. This is important as blue light (from all screens - even phones) inhibits the body’s production of melatonin (your sleepy hormone) and so looking at screens will literally stop us feeling sleepy. Try to keep your phone away from the bed.
Make yourself a lovely, calming bedtime routine that you look forward to doing – even if that means buying some new products; go for it. Some ideas for your bedtime routine: Wash face, brush teeth, yoga, stretching, face products, plait hair, mantra, positive affirmations, meditation, breathing exercises, aromatherapy, sleep mask, read a book.
Wear nice comfy 100% cotton PJs to bed (100% cotton is breathable and will stop you from overheating during the night). Go on, treat yourself to some new ones!