When I was in my teens, sleep was never high on my agenda – there was just wayyyy to much to do and see. But as I’ve grown up a bit I’ve come to understand that above all else, getting enough sleep, and good quality sleep, is the difference between a fantastic day and a rubbish one. When I first transitioned into working for myself, my sleep was awful as I worried about clients and poor time management had me working late at night or waking at 3am. This is pretty standard when you’re doing something new, but over time it wore me down and took a toll on my creativity – and ability to think clearly! Hopefully it’s not a sign of just how old I’m getting, but these days I subscribe to a fairly strict sleeping routine, and I have to say it’s completely changed my life. Yep, I said it. It’s given me enthusiasm and creativity that I just didn’t have when I was strung out from not enough sleep.
Recently, the lovely sleepwear company Papinelle asked me to shed a bit of light on my sleep routine, so I thought I would share it with you guys too. In many ways, this sleep routine goes hand in hand with becoming a morning person, and I guess both are a reflection of a (somewhat new) focus on wellbeing and relaxation that has become important as working long hours and constantly being ‘on’ has takes it’s toll. Read on to learn how to create your own sleep routine.
Wearing: Papinelle singlet, flannel trousers
How To: Sleep Better At Night
Perfect Your Space
Take an afternoon out to perfect your sleeping space – although it might sound trivial, a comfy bed with soft sheets, and a nice dark room is the foundation for a perfect night’s sleep. You’ll also want to check the temp, you don’t want it too hot as your body’s temperature needs to fall in order for you to get to sleep. The best temperates are apparently 18 – 23C (65° and 75°), so pick up a fan (or a heater) if yours doesn’t cut the mustard. If you’re looking for room inspiration make sure to check out my Pinterest board here (prepare to be envious).
Choose the right clothes
Although it’s unlikely anyone is going to judge your sleeping attire for chic-ness, fabrics and cuts are important while you sleep as they definitely contribute to overall comfort. Unless you’re someone who can’t bear to wear clothes in bed, you’re going to want to wear something soft, light and loose – I’m all about a soft cotton singlet (like this Papinelle one – and sans bra naturally), a pair of soft shorts or flannels and socks if it’s cold. A nice breathable eye mask is also great for shutting out light without causing you to sweat. And you know what, this might sound vain, but it helps if it looks gorgeous too, right?
Wind Down
In the past, I always used to exercise at night, often quite late if a class was scheduled at that time. The result? I would finish my class at 9 and be unable to sleep until midnight – apparently exercise stimulates hormones which make you alert rather than calm, and didn’t I know it? These days, I try to stop exercising 4 hours before bed – even better I try to do it in the morning so the evenings are dedicated to relaxing and winding down.
Read a good book
Ever lie in bed at night with all your to do lists and thoughts just tumbling around in your head? Been there, done that. Before long you’re looking at the clock outing just how many hours sleep you’re going to get! A good book will cure that, allowing you bit of escapism into someone else’s life (and to forget your own) before you go to sleep. Whatever you do, don’t swap out your book for a little scroll on Instagram, as this will have the opposite effect!
Power Down
Ok so you’re probably sick of me talking about my ‘no screens between 8pm and 8am‘ rule, but honestly I can’t recommend it enough. You don’t realise how much brainspace devices take up until you take a little time off, not to mention that light signals to your brain that it’s time to get up, making it so much harder to snooze! You also don’t want to check your email or other accounts and think about the next day’s work right before you go to sleep, so putting a ban in place will help you with that too. If you can, leave your phone in another room overnight so you can completely disconnect.
Drink up
A cup of camomile tea while watching tv has become a mainstay of my routine, and I think it has truly helped me to drift off more easily. I used to take over an hour to get to sleep when I lay down, and now it’s more like 15 minutes after I’ve read a little. I also cut out any caffeine drinks after 3pm – something I used to laugh at my 90 year old grandfather for doing but yeah, now him and I are in the same boat.
Have you got any other sleep routine tips for me? Cheers to feeling refreshed in the morning!
Ollie loves to sleep too! 😉
I’m all about an eye mask. How sweet is this Liberty print?
Wearing: Socks, eyemask, flannels
Photos by Michelle Proctor
This post is in collaboration with Papinelle
I think your tips are very helpful! For me additional my daily walk in the evening helps me really to have a good sleep 🙂
xx from Bavaria/Germany, Rena
http://www.dressedwithsoul.com
This is an useful post! I’m a morning persone but I don’t sleep very well during night, it’s so frustrating sometimes!
Giulia
http://www.leggitea.it
http://www.leggiteablog.wordpress.com
I’m fortunate that I usually am asleep before my head hits the pillow, but I love your pics! The dog in sleep mask is too precious!
Laura
http://www.24-7style.com
Ollie is so so cute- omg! I have a really difficult time powering down, but maybe with an eye mask I’d be more willing to put it down once it’s on. I realized about a month ago that I am completely unproductive past about 10:30pm – so that’s helped me just get to sleep and start off my days earlier!
Warm Regards,
Alexandra
http://www.littlewildheart.com
I agree, sleep is very important! So many people don’t get the right amount of sleep and they think it’s ok. Love your list of things to do before bed! I usually go with a cup of chamomile tea. Thank you for sharing!
– The Southern Adventurer
http://www.thesouthernadventurer.com
I LOVE this post!
I have a hard time sleeping even when I’m tired!
I’ve started incorporating these things into my routine and I’m super happy with the results!
Unfortunately I can’t give up the phone at 8pm (as my partner works with musicians for a living and lives on the road a lot), but I’ve learned to put it to sleep at a decent time!
Great post! 🙂
This is so helpful! I really want to start a proper routine where I can still get a really good nights sleep. I need to work on the putting technology away bit!
x
https://siobhanrothwell.wordpress.com
I follow nearly all of these tips and find I sleep so much better. If I’ve exercised in the day I also sleep a lot better, and at the moment I’ve been using a sleep app which wakes you up at the optimum time in your sleep cycle and I’ve actually been really surprised by how refreshed I feel! Alice xx
http://www.woodenwindowsills.co.uk
A sleeping mask helps me fall asleep and stay asleep, all the light I could see in my room made it really difficult to get a goodnights rest.
http://arnellavanilla.com/category/home/
I’m just starting to get into different teas that help different areas of my life. I need to pick up chamomile now too!
doitfortheirony.com / creative lifestyle blog.
#MayMakers – create something new and get promoted!
So totally true about perfecting your space! I find that messy rooms or dirty rooms are really hard to sleep in. Even if you can’t see it, it’s like you feel the mess and it translates to a stressful sleep haha Awesome tips girl! And you look beautiful 🙂
xx, mel
http://melinspired.com
Awesome advice.. Thanks! Also, Ollie is adorable 🙂
I used to have issues sleeping as well – couldn’t shut my mind off! I’ve found the best thing for me is disconnecting from all devices & cuddling up with a good book and a cup of nighttime tea 🙂
Thanks for sharing!
Christina | http://www.cuddlepill.com
After a month of really shitty sleep, I lreally needed this post! I’m really struggling to wind down, before bed so I think it is going to be a phone ban for this evening! Now if you can find a way for me to stop reeling off to do lists in my head in bed, I’d love you forever!
xxx
Chambray & Curls
So interesting post! These tips are so useful, I think that the most important is, as you said, switching everything off and enjoying a good book. And some boyfriend (or puppy) cuddles, I could add 😀
Goodnight 😀 😀
xx Elisa
http://www.francinesplacediy.blogspot.com
I’ve been trying to read before going to bed but I often find myself wondering about other things. I guess it just takes some get use to it! Great post HUGS
http://lauest.com
Agreed, sleep masks are a go to for sure! Great tips, I always have trouble winding down!
Smart tips! I follow them all except for drinking tea — I like my tea in the mornings.
In addition, I like to do a very calming yoga routine (http://www.fitnessmagazine.com/workout/yoga/poses/yoga-routine-before-sleep/) meant for aiding in sleep. It helps open and ready the body for the next 7-8 hours of laying down. I absolutely love the upside-down relaxation, it works almost instantaneous for me. During my routine I like to say aloud or think what I was most thankful for during the day. I believe positive thoughts before bed can only aid in a better restful sleep.
Ps. Beautiful pjs! I absolutely love gray and white.
If I’m reading a good book, I will not able to go to sleep soon. What I read is something more boring 😉
http://tarragonain.blgospot.com.es
I always do a little bit of yoga and meditation!!! Tha t helps to reduce the stress and allows me to have a better sleep!
Nice Post 🙂
http://milerubio.com/
Tea and a book! Helps so much x http://www.justsavxnnah.com
Sleeping at night is so important, but sometimes I find myself waking up at night several times. Thanks for the tips! I recently made a homemade lavender water to spray in your bedroom or living room for a little extra relax time. 😉 It works and smells amazing!!
http://www.surfragette.blogspot.com
Geneva, you look so cute 🙂 Love your pyjamas!
Now about having troubles falling asleep….
I am an VERY anxious person, and any more or less exiting event can destroy my sleep. This is not only annoying but also taking a big toll on my life – as you noticed yourself. So, I had, no I was obliged (in order to stay sane) to come up with something that would allow me sleep. While your advices are great (the Power Down one is especially good!), in my case they never ever worked. My brain was really laughing at them, and the countless cups of calming tea I used to drink before going to bed, were only making my sleep worst (you know why ;).
So, recently I have somehow unexpectedly found a solution!
When I am in bed, first of all I turn on a calming music which is designed to help falling asleep (I got a special iPad app). Then I put my legs up against the wall (my bed is located right next to it). It apparently changes the blood flow in my body and slows down my heart beat. While staying in this pose, I start breathing deeply and count to 3 to inhale and to 4 to exhale. I do it for 10 min. Then I put my legs down, turn around and… that;s it! I fall asleep in the next 5 min and sleep very, very well during the whole night. I am SO happy I discovered this technique! My mornings have become so pleasant and headache-less!
So, Geneva, what do you think about this approach?
Why Buy? DIY!
http://dushonok.com/
I’ve never tried an eye mask because I feel I would focus way too hard on it sitting on my face instead of just switching off! Nothing to lose though so might just give it a go 🙂
Megan || http://www.ohheyblog.com
So helpful especially the winding down tip. I have heard from friends that an eye mask can really help you get a full nights sleep. Eyeing that mask…
http://www.noovernightguests.wordpress.com
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Thanks for sharing!!! I enjoyed reading this post and I will definitely try these!
Rachel x
thehappybits.blogspot.com
I love the idea of trying some chamomile tea at night before I go to bed. I love tea, and normally don’t drink it hot in the summer. But since I’ve been having so much trouble winding down at night maybe that will help! I’ve also tried to do some simple stretches to calm my body down, which has helped a lot with the RLS.
Lovely post! 🙂
This is super helpful! I don’t sleep very well and end up waking up at about 6:15, which I hate because I actually need to get up at 7:15!
Satin pillowcases
Nothing is better than a good night sleep! I used to struggle a lot to fall asleep because I had lots of worries in my head, but soon I went back to old habits which is to read a book before falling asleep. In fact I’ve started to apply this logic on my journey from work back home, but as sometimes the journey is too small, I read before going to bed. Then I always sleep water before going to bed as well. Comfy bed and PJ is a must! But I must confess I have a problem which is waking up! I’m one of those people that needs around 9h sleep, which is unrealistic during the week, so I actually leave the blinds open a bit so I wake up naturally with the sunlight
Despite the fact that it is not even 8am, this post makes me want to get ready for bed right now! Those pj’s look so cute and comfy I am tempted to go find some of my own. And they are a VAST improvement upon the sweatpants I am currently sporting (I keep promising my husband I will get rid of them because they aren’t doing anyone any favors…note: he could care less, I just am using him as my excuse to shop). Thanks for the tips!
<3 Haley @ http://www.beautyinthischaos.com
Such a great thorough read! So many people find it hard to drift off to sleep including myself. A few methods I have discovered over the years… 1) if watching TV, turn the sound down so it is not blasting. 2) Try to avoid caffeine-induced drinks of an afternoon/evening. 3) Find something relaxing to do in the lead up to bedtime. 4) Drink Horlicks before bed – the malt ingredient is soothing. 5) Have dinner by 7.30pm so you’re not going to bed on a full/bloated stomach. Hope this helps x
lovely pictures! love your pijama and that book which is great, almost too good because I couldn’t stop reading 🙂
bisou, mirjam
http://www.jeneregretterien.ch
I like your Liberty printed eye mask very much, I also have one, it brings me good sleep.
http://www.topwedding.it
These tips are so helpful! I am starting to get FOMO (fear of missing out) when it comes to instagram. twitter and snapchat in the evenings but I think I may implement the no internet 8pm -8am rule.
I find I am more productive in the evenings and less so in the morning but this could be because I have conditioned my sleeping pattern this way!
A nice hot shower or bath is also a lovely way I like to wind down. – x
The photo of Ollie just makes the bed look that much more cozy..so cute!
http://thrumypeepers.com/2015/05/20/juicecleanseday1/
It’s beautiful http://www.brudekjolerno.com
i read my book on my phone in iBooks lol prob cancel each out out?
Lauren
livinginaboxx
I also like such tea and reading before I go to sleep. And right before I go to bed I drink warm water with honey. Oh and also Il like to smell lavender essentail oil! Soooo relaxing)
I am so happy I stumbled upon this post! I have been having the hardest time sleeping lately and I think its because I haven’t been following the “No Screens” rule. Its so hard, because all I want to do if I can’t fall asleep is troll Pinterest, but then that just keeps me up even more! Its a vicious, vicious cycle haha This post has definitely inspired me to stick to that rule, cause this chick needs her beauty sleep 🙂
P.S. Adoring the pajama pants!
– Danielle
PerfectlyOrange.com
I love a good nights sleep. I like what you said about putting something soft and cozy on. I also like to wind down with a good book. Currently, I’m reading Dreams are Whispers from the Soul, by Marcia Wieder. I no longer look at TV, Movies, and crazy post on Facebook right before bed. I take my winding down time serious. Thanks for the post. Awesome read.
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This is great. I don’t have any trouble sleeping but I pretty much follow these rules already. More recently I got an eye mask on a flight and I’m in love with it. I would love to get a better quality one though and the one you shared looks adorable.
http://candidcerebrations.wordpress.com
Those PJs look so comfortable and luxurious!
I really need to test out the ‘no screens between’ rule…. I do feel I spent too much time staring at one until the moment I got to bed!
Great blog about sleeping better. I have a lot of nights that are impossible to sleep, especially after excercising. But i’m a new beginner blogger and i,m looking forward to see more of your blogs soon.
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