used to be very awesome at sleeping and then for some reason I got really bad it. So I did what any normal person with an obsessive Type A personality would do – I read everything I could about how to have a good nights sleep. I still haven’t mastered this completely but I do have a big list of tips I like to refer to when I’m having issues with the old shut eye. These are some sleep mistakes you might be making as well.
You’re eating late night caffeine loaded snacks
Chocolate has about 10mg of caffeine per 50gm serve which is equal to about a fifth of a cup of coffee. It might not seem like a lot but if you have a sneaky chocolate treat before bed most nights it might be giving you too much of a buzz to fall asleep. Coffee, tea, chocolate, biscuits and ice cream should all be avoided before bedtime.
You’re not paying attention to your temperature
It is physically impossible to fall asleep unless your core body temperature drops. This is why it’s so damn difficult to fall asleep in summer. If you struggle to sleep every night, chances are you’re too hot. Try sleeping in less clothing, ditching your giant blanket and cracking the window open. Keeping yourself cool is essential for getting a good nights sleep.
You won’t put your damn phone down
The blue light emitted from most screens increases alertness and prevents you from winding down. It’s also pretty difficult for your brain to comprehend that it’s sleep time when you keep flashing yourself in the face right before bed. I have totally banned screens from my bedroom this year (except my Kindle which doesn’t count because it’s backlit and my eyes think it’s paper) and it’s been the best thing I’ve ever done. My phone isn’t even allowed in my bedroom anymore and my sleep quality has dramatically improved.
Are you a good sleeper? Or a rubbish sleeper? What do you do to keep yourself on track?
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17 Comments
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I do all three of these things. The phone is the worst one!
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It’s such a big thing – I can’t believe I messed around with my phone near my bed for so long. It’s absolute game changer.
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I’m guilty of two out of three and I am the worst bedtime phone offender in the world. Step away from the phone, Sam!
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Yes! You have to! The silly thing is that no one needs their phone by their unless they are only using it as a phone. Like only answering it if it rings.
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When my son was a teenager he complained he could not sleep. I pointed out that of course it’s hard to sleep when you’ve just spent an hour or so saving the world from an alien invasion or zombie apocalypse on the Xbox. I agree – ban the screens from the bedroom, whichever form they take – phone, laptop,iPad, Xbox etc – just give it a go and see if it helps. xx
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My brother used to have the worst night terrors from playing computer games! I think computer games are bit vile personally – I occasionally play cute ones but horrible shooting ones are just awful.
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I love reading before bed – I find it relaxes me and helps me to fall asleep. Also I agree with the no phone / screen time before bed but it’s a hard habit to break!
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Me too! I love reading before bed… I often flick through crochet or craft books!
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I was an insomniac for years, then pregnancy and the general tiredness of motherhood got me to sleep well and quickly for the last few years with an occasional throwback night. I’ve noticed the last few weeks that it’s taking me a long time to get to sleep again and I’m not happy about it. I’ve started listening to a relaxation/hypnosis app but the guy has such a wide boy English accent, it’s distracting!
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Oh that’s awful! I never knew how awful sleep issues were until I got them myself. It’s horrible. Mr Smaggle sent me an awesome sleep music mix when I was in Brisbane the other day and it was amazing! It’s all about just figuring out what works and trying different things.
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For those that can’t fully step away from their phone at night, get apps like Twilight (for Android) or f.lux (for iPhone but only if you jailbreak the phone) because it warms the screen reddish at night to take the blue light effects away. I did that and it’s so helpful. I also got a wake-up light yesterday and I already love it.
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I’m pretty sure there’s some new glasses you can get that cut out the glare or something? I’d rather just put my phone down though to be honest. 🙂
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But I’m in love with my electric blanket and hot water bottle… *sigh*
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Oh no honey that’s way too warm… if you don’t have trouble sleeping, don’t stress about it but if you struggle, you might want to ditch the hot water bottle!
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Unfortunately for me I think you’re onto something! I’ll give it a go 🙂
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If I’m too hot I have bad dreams! A window cracked open even in winter (and I’m in Ballarat!!)
And too much snuggling ends up feeling like the eternal fires of hell (“I love you darling, but get away…!”)
I feel even worse for the menopausal women out there!
Pingbacks
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[…] mimic circadian rhythms. It just feels like a less obtrusive way to keep to a schedule rather than scaring yourself shitless every morning with a horrible alarm. You can also choose lovely rainforest sounds or the radio to get you up in the morning. Note: The […]
[…] mimic circadian rhythms. It just feels like a less obtrusive way to keep to a schedule rather than scaring yourself shitless every morning with a horrible alarm. You can also choose lovely rainforest sounds or the radio to get you up in the morning. Note: The […]
