Sleep was never as important to me as it is now. In university, I was almost always a zombie. People had to remind me to eat because I was always so busy doing something. Productivity was important! Now, I get 8 hours of sleep a day from 12:50am until 8:50am – like a true adult that cares about their health 😉
Even though I plan to sleep a full 8 hours, I don’t always sleep well and my sleep quality suffers. But, I’ve dealt with “insomnia” so much over the years that I’ve figured it out how to fight back and I’m excited to share my secrets. Here are my 6 tips to winding down before bed so you can sleep better and live well:
1) Cover the clock.
Before I go to bed, I calculate how much time I have to sleep. So when I have to wake up earlier, I feel pressured. I’ll wake up in the middle of the night, look at my clock, and re-calculate how much time I have left to sleep. The problem is, that pressure keeps me up, frustrating me because I can’t get back to bed.
And then I can’t sleep even more! 👿
If you do this and the pressure gets to you, just cover or get rid of your bedside clock. Don’t even look at your phone either. Just set an alarm for the morning and try to sleep in peace. You’ll wake up when it’s time 🙂
2) Put on classical music.
If I wake up in the middle of the night and can’t get back to bed. this is one of my tricks to get me back under. I’ll open a 2-hour long playlist of classical music on YouTube – my favourite is orchestral – and let it play. If you’re not into classical music, you can pick something else. The more soothing, the better.
Other people just need noise in the background to sleep. Try Rainy Mood or a white noise audio clip.
3) Play ASMR videos.
This is my other middle-of-the-night trick. You can find these videos on YouTube. They’re supposed to relax you so expect to see people whispering and speaking slowly. Some people find ASMR weird but it’s all about finding the right ones. Personally, I’ll go for the videos with soothing sounds like tapping or spraying to help me fall asleep but role plays are also common. For example, haircuts are popular for ASMR role plays 🙂
I don’t actually meditate but Mike does when he has time. Try an app like Headspace:
For $12.95 a month (10-day free trial) you get access to guided meditations of varying lengths. You can use it to relax or have an out-of-body experience or use it to fall asleep if pre-meditated zen is not for you 🙂
If $12.95 is a lot for a meditation app, just block out a chunk of time and try to clear your mind.
5) Don’t watch TV before bed.
After a long day of work, I love to watch a movie or my shows. It’s just important for me to spend time not actively thinking about something but actively experiencing something. The only problem is my brain can get carried away with what’s happening in a show if I watch it right before bed 😛
If you’re prone to fantasising about TV show life, characters, or drama, give yourself some time before bed to digest what happened. This way you won’t obsess over deaths or cliffhangers when you’re trying to sleep.
6) Use the Do Not Disturb function.
You’ll probably see this in every post ever when it comes to getting a good night’s sleep:
Don’t keep your phone by your bed 👿
I definitely see merit to this. You won’t be as tempted to check your emails when you should be resting. But, if you still can’t part with your beloved phone, just enable the Do Not Disturb function on your iPhone so you won’t received any notifications while your phone screen is locked.
I love this function because then I don’t get distracted by social media notifications while I’m trying to sleep!
There are definitely days you can’t help but go without sleep. Like Mary from Memorandum, I’m sure she had to pull may all-nighters to work on her start-up. Or new mothers who have to be at-the-ready to tend to their newborn babies. But if you can help it and if you have at least some time to sleep, make the best of it by following these 6 tips so you can get the best sleep that you can. If you try these, let me know! 🙂
How do you wind down before bed? Tips and tricks for a good night’s sleep?
Photography by @dressupchowdown