27.07.2022Health & Wellness

Are You Making These Mistakes When It Comes To Sleep?

Mistake 1: Not Setting Boundaries On Your Evening Tech Time

This is a mistake that we've all been guilty of! With the rise of working from home it can be hard to set boundaries between work and home. This might be sitting in bed checking your emails whilst you should be trying to unwind. 

Light is the most powerful cue for shifting the phase or resetting the time of the biological clock. In an evening, the blue light that emits from devices (including TVs) suppresses the natural production of melatonin – the hormone you need to feel sleepy – and plays havoc with your body’s rhythms making it harder to fall asleep and stay asleep. 

Using your phone before bed isn't all bad, meditation apps can be really beneficial or even connecting with friends that make you feel good allowing you to drift off to sleep with a positive & happy mindset. Stay away from things on your mobile that might cause a negative mindset e.g triggering news headlines or suspensful series! 

If you are using your phone before bed turn on 'bedtime mode' to ensure unwanted notifcations don't pop up on your screen. You can also adjust the warmth of your screen to ease the display on your eyes.  

Mistake 2: Having A Late Afternoon Coffee

No we're not asking you to give up your Oat Latte or Caramel Frappucino but we are saying you should think about reducing your caffeine intake. Did you know, drinking caffeine 6 hours before bed reduces your total sleep time by one hour, whilst also affecting the quality of your sleep too. 

Experts suggest having only 2 to 3 coffees a day and to try and keep them all before midday!

Mistake 3: Not Having An Evening Routine

You're probably thinking taking your makeup off each night can seem like a huge chore so how can we expect you to complete a full evening wind down routine! The trick is to make your evening routine something you look forward to every day, the best way to do this is to romanticise it! 

You could...

  • Purchase some new pyjamas 
  • Change up your skin care routine 
  • Find a new book to help you unwind 
  • Set the scene: light candles, dim your lamps, spray your bed with sleepy essential oils

Set anywhere between 10 - 30 minutes aside each evening to start completing a number of rituals that indicate to your brain you're ready for bed. 

Mistake 4: Going To Bed Too Early

Yes this is a thing! You might think tucking yourself into bed early will set the tone for a relaxed and peaceful sleep, but this isn't always the case.

Getting into bed early may work for some people but if you're natrually a night owl it can cause alot of tossing and turning which won't set your sleep up in the most positive of ways. Instead listen to your body and once you start feeling sleepy make the decision to turn the lights out.

Mistake 5: Not Preparing For Your Morning

To fail to prepare, is to prepare to fail and this quote works for your nights rest! Preparing for the next morning the night before allows you to clear your mind of unnecessary thoughts and stress that might keep your brain ticking as you're trying to drift off to sleep.

Plus, getting organised the night before also allows you some extra precious minutes in bed!


Cover Image - @ellietaylorstyle