Trouble nodding off? Here’s how to get a good night’s sleep AND wake up feeling energised

We don’t know about you, but lately we’re having trouble sleeping. 

Even if we drift off, we wake in the middle of the night, our minds whirring, unable to get back to our slumber. 

Sound familiar? Then read on because we’ve compiled a list of ways to make sleep a sure thing.

From the right atmosphere to a peaceful bedtime routine, there are plenty of things we can do to help us get our eight hours. And none of them include counting sheep.

1. Create a sleep sanctuary 

The place we sleep should be a haven, not a horror.

If your bedroom is a mess of laundry, toys, clothes and work-related paraphernalia then it will never be the sanctuary you need it to be. In fact, just thinking about that is making us stressed.

So clear out all the stuff that doesn’t belong there and maybe even take the opportunity to recycle or throw away any belongings you no longer use or love. That act alone will free up metaphorical space as well as actual space.

Next, set some boundaries. Don’t let your bedroom become a playroom or a workspace. It is for relaxation and sleeping only.

And once you’ve created a room that’s free of excess ‘stuff’, add in some inviting soft furnishings and some fragrances which will instill a sense of calm and tranquility.

This scented candle by This Works is infused with relaxing lavender and camomile essential oils to help you unwind, while this diffuser set by The Aromatherapy Co. will bring a sense of serenity. 

The Aromatherapy Co. Therapy Range ¿ Soothe Petigrain and Peony Reed Diffuser (£30) at Very

L-R: THIS WORKS Deep Sleep Heavenly Candle (£26) at Very and The Aromatherapy Co. Therapy Range – Soothe Petigrain and Peony Reed Diffuser (£30) at Very

2. Make your bed

We’re sorry to sound like your parents, but seriously people, make your bed.

Firstly it’s been suggested that those who make their beds in the morning go on to have more productive days. Secondly it means that when you come to bed at the end of a long day you find a neat and tidy spot you actually want to get into, rather than a mess you need to sort out first.

And thirdly, making your bed in linen you love will also have a soothing effect on your psyche. So whenever possible have matching duvet covers and pillowcases and layer on a throw, blanket and cushions to make it even more inviting.

Use linen that will keep you cool and make sure you have the right tog duvet for the time of year. Being too hot or too cold are classic reasons we wake up when we should be snoozing. 

Serene Dart Duvet Cover Set in White (from £25) at Very

Sealy Posturepedic CoolSense Pillow (£69) at Very

L-R: Serene Dart Duvet Cover Set in White (from £25) and Sealy Posturepedic CoolSense Pillow (£69) at Very

This bedding set by Serene is stylish and will look crisp and fresh on any bed. And finding the right pillows could make a real difference too.

This Sealy Posturepedic CoolSense Pillow will stop you overheating as its cooling fabric helps to regulate your body temperature. Plus there’s a soft memory foam pillow inside meaning you’ll be comfortable and supported all night.  

3. Set a bedtime

We know… You left bedtimes behind many years ago. 

But the reality is that having a regular bedtime and regular wake up time could actually help you get into a solid sleep pattern. 

So aim to be in bed with the lights off at the same time every night. And set an alarm for the same time every morning, even on weekends if possible.  

Your body clock will start to take over and you should find that you spring out of bed instead of needing to be dragged from it.

4. Get into a nighttime routine

Much like establishing a bedtime, having a routine before bed can be really beneficial when we’re hoping to sleep through until morning.

As we separate off from the business of our day, we can relax the mind and body before getting into bed. 

This may mean different things for different people, but everyone should put down any screens an hour before trying to get to sleep.

Then try calming activities like soaking in a warm bath with scented bath crystals or bubbles to help get you feeling a little sleepy.

COWSHED Sleepy Bath Salts (£18) at Very

THIS WORKS Deep Sleep Body Cocoon (£25) at Very

L-R: COWSHED Sleepy Bath Salts (£18) and THIS WORKS Deep Sleep Body Cocoon (£25) at Very

These COWSHED Sleepy Bath Salts are just the thing. Using a bespoke blend of Melissa and Lemon Myrtle essential oils to relax your body and mind, the therapeutic Himalayan sea salts work alongside to relieve tension.

Then before putting on your nightwear, smother your body with THIS WORKS’ Body Cocoon cream. As you smooth it in you’ll feel your muscles relax.

Hop into bed and try to just turn the light off and go to sleep without even reaching for a book. And definitely no reaching for a phone! 

5. Spritz = Sleep 

If you do one last thing before turning out the light, however, make it a quick spritz of the pillow using a sleep pillow spray.  

THIS WORKS Sleep Plus Pillow Spray (£27.99) at Very

THIS WORKS Sleep Plus Pillow Spray (£27.99) at Very

THIS WORKS’ iconic spray is proven to help you fall asleep faster and stay asleep longer* so you’ll wake up feeling like new. 

6. The sounds of sleep 

For some people certain sounds can help them drop off.

But if you’re not a fan of whale noises then why not try a meditation app or calming bedtime podcast?

With any luck you’ll have fallen asleep before it even ends. 

 

*Independently tested on 200 participants with sleep problems aged 18+ over a 14 day period compared to a placebo. 

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