10 secrets of better sleep

I am, frankly – like most people – awful without enough sleep. As my husband will testify, I am most definitely not a morning person.

Luckily I don’t usually have a problem getting shut-eye but I have noticed that as I’ve got older my sleep can be more disturbed and I tend to wake up earlier.

Once insomnia takes hold, you can be in a vicious circle. You know how it goes: you’re awake, you need to be asleep, then you’re kept awake because of the knowledge that there’s only three or four hours until your alarm goes off and you have to get up and deal with the day.

So it got me thinking about whether I’m doing enough to guard against sleeplessness, and how to create the kind of pre-sleep environment that will help ensure I get the eight hours (give or take) a night I function best on.

I did a bit of research, and here are what I thought were the 10 most sensible tips for better sleep.

1. The 4-7-8 breathing technique

I read about this on Byrdie recently. When you’re lying in bed, you just breathe in through your nose for four seconds, hold your breath for seven seconds, then exhale through your mouth for eight seconds, and repeat for as long as necessary. The science behind the technique is that it works because “the studied combination of numbers has a chemical-like effect on our brains”, and slows the heart rate. I’ll be trying this the next time I’m wide awake in the early hours.

2. Keep your bedroom calming

I don’t know about you – and I am far from a neat freak – but I feel much more at ease trying to get to sleep if the bedroom is clutter-free and fairly clean. They say something as simple as making the bed each morning makes you sleep better once you get back in it. If you’re redecorating or renovating, you can think about the layout and colours you could use to create a calming environment to sleep in.

// found on Pinterest from Frivole //

3. Keep the bedroom dark

I think different people probably need different conditions for optimum sleep, and I’m definitely someone who benefits from a dark room. During our recent trip to Belfast, I slept like a baby because the room was dark, while my husband was woken up by noise from the street outside. Our bedroom is far too light: it has pale, quite thin curtains – and a street light opposite – so I’m about to buy some blackout curtain liners, like these ones from House of Bath. I’ve tried wearing an eye mask but I don’t really like having something on my face at night.

The science behind this tip is that light in the room tells your brain it’s time for action, disrupts your internal clock – or your circadian rhythm – and stops the production of serotonin and melatonin, which moderate your sleep/wake cycle.

4. Don’t eat late

During the working week, it’s not unusual for us to eat between 8 and 9pm – sometimes later – but you’re not supposed to eat a big meal less than three hours before bedtime. Maybe to move to an earlier mealtime we should plan ahead and even cook some of the week’s meals in advance?

They say heavy carbs, spicy foods, caffeine, chocolate, sugar and alcohol can all disrupt sleep. I used to sleep for about half a day after a night out, but now I nearly always have the worst night’s sleep of the week if I’ve been drinking.

5. Have a routine

Parents among you – and anyone who’s ever watched Supernanny – will know the importance of routine for babies and children. So why shouldn’t it help adults sleep too? If you can, you should try to go to sleep and wake up at a similar time each day, and you could get yourself in the mood for bedtime by going through some familiar rituals.

6. Take a hot bath and read a book

These would be two good habits to have as part of your night-time routine. I read that if you take a hot bath about 90 minutes before bed the subsequent drop in temperature lets your body know it’s time to sleep.

// from A Beautiful Mess //

7. No phone or TV last thing at night

Because of the blog and the amount of time I spend on social media, I am terrible for scrolling through my phone last thing at night (and first thing in the morning for that matter). I’m not alone: 78% of adults do the same (this goes up to 91% among 18-24 year-olds). I don’t feel ready to give up this habit yet, although the artificial ‘blue light’ from phones suppresses the sleep hormone melatonin. The same goes for TVs, and it’s one of the reasons I’m resisting my husband’s calls for a telly in the bedroom.

8. Make a list

If what’s keeping you awake at night is your mind running wild with all the things you have to remember to do, have a notepad by your bed so you can write things down. This takes away the worry that you’ll have forgotten something important by the morning.

9. Exercise regularly

For the last few months, because the renovations have taken over somewhat, I haven’t been able to fit regular exercise into my life. I did a lot of sport as a kid, so for me doing something to keep reasonably fit – nothing too strenuous, mind – is what I’m used to and important to my general sense of wellbeing. Plus, a workout boosts the effect of natural sleep hormones. Experts say morning exercise is best, but if you’re like me and can’t get up a minute earlier than is necessary to be at your desk for 9am, don’t do it too close to bedtime. My exercise time is straight after work – I know it’s then or never.

10. Use calming sprays and oils

When I put a call out on Twitter for your sleep tips, Hannah recommended This Works Deep Sleep Pillow Spray and I’ve seen a few other bloggers saying (as the name suggests) it works. It has lavender, vetivert and wild chamomile oils for relaxation. Yorkshire’s top-notch Potting Shed Spa (read about our visit) recommended drops of neat lavender oil on your pillow.

Have you tried and tested any of these tips?

Do you have any ideas of your own that have worked for you? Do you generally sleep well – and if so, what’s your secret?

*written in collaboration with House of Bath