• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About me
  • Blog posts
  • Work with me
  • Privacy Policy
  • Disclaimer
  • Secondary Navigation Social Media Icons

    • E-mail
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
Enviroline Blog

Enviroline Blog

Eco-Friendly Blogger

  • Nature
  • Other categories
    • Mental health
    • ED recovery
    • Guest posts
    • Lifestyle
    • Freebie library
  • Sustainability
    • Plastic Free July
  • Environmental
You are here: Home / Blog posts / Mental health / 6 tips to improve your sleep

6 tips to improve your sleep

December 12, 2021 Filed Under: Mental health, Blog posts

Disclaimer: AD/PR Products – Some of these products have been gifted to me but all opinions are my own. Read my disclaimer here.

Sleep is something that I have always struggled with and only in the last few months have I managed to find some kind of sleep routine. A little disclaimer first, I take sleep medication and have done for almost 3 years now. These are things that I have found to work for me, as well as medication. I’m not a sleep expert, but here are my top tips to improve your sleep.

Sleep oil

My friend bought me a set of roll-on sleep oils after I had told her that I was struggling to sleep. I tried it a few years ago and it didn’t work for me. However, in the last 4 months that I have been putting it on my wrists, it has made so much of a difference. The set is called The Little Box of Sleep Kit and the one I’m using at the moment is called sleep better. I think the key about these oils is that they are roll-on and I sleep with my hands close to my face which means I’m smelling it throughout the night.

WellBeSleep

When I first heard of a chocolate bar helping you sleep at night, I didn’t think it would work. But there is one key ingredient in their products to help fall asleep. Lemon balm! Lemon balm is associated with reducing anxiety and onsetting sleep and has been used for its health benefits, for centuries. At WellBeSleep, they mix a bit of lemon balm with hops to create the perfect sleep blend.

Onto the products to improve your sleep:

WellBeSleep shots*

Full disclaimer, I’m not a fan of juices in general. I’m more of a water, hot drinks & cocktail person. Nevertheless, I tried these sleep shots and they definitely tasted healthy aha! I’m sure if you like healthy drinks or juice, this would be something for you. However, I didn’t love it.

WellBeSleep chocolate bar*

This is something I am on board with! The bar contains oats which makes me love it even more – through my digestive struggles, I have been eating oats lots more so I was happy to see them included. It is dark chocolate, as opposed to milk chocolate, which has benefits too. Dark chocolate is especially good for us who menstruate, as it’s high in potassium which helps our muscles to function. I always eat something about 20 minutes before I go to bed as I eat to swallow my sleeping pill. I decided not to eat the whole bar, especially as I am already taking medication. I had about a third of the bar, which tasted amazing! I was asleep very quickly, so it’s a yes from me.

WellBeSleep products are available to buy from Ocado for £1.99, and for more information on the products, visit WellBeMed.

Eliminate blue light

Another way to improve your sleep is to try and eliminate blue light. Studies have shown that blue light suppresses our sleep hormone which makes it a lot harder for us to sleep at night! There are a few ways that you can reduce your exposure to blue light:

  1. Wear blue light filtered glasses → I have been using these for a year or two and they definitely reduce the amount of headaches I have. If you know you are going to look at a screen all day, I’d definitely recommend wearing those glasses.
  2. Set the night light setting on your devices → As soon as my sister told me about this a few years ago, I switched to it. You can choose how much you want your screen to change and what times. I have my phone and laptop set to turn on the night light at 10pm and turn off at 7am. It’s also a good reminder that it’s nearing bedtime.

Read before bed

I love reading, though it is one of my hobbies that I struggle to balance with uni. However, reading always helps me to fall asleep. No, it’s not because the book is boring, though I’m sure it wouldn’t hurt! Reading can improve your sleep because it is relaxing and really slows your mind down. You can escape into another world and let the stresses of the day disappear for a bit. You are definitely ready to turn the light off when the book falls on your face or drops out of your hands.

Create a routine

Another way to improve your sleep is to create a routine. As an INFJ, I love having a routine! In fact, I find it hard to cope without one. I definitely go to bed later than I should, but I try to ensure that I get a minimum of 8 hours. I could easily stay up later, but I like to be in bed with the light off by midnight. I try to think about going to bed once my screens have gone onto the night light. This is my basic routine, though some days I like to burn a relaxing wax melt.

  1. First I get into my pjs aka my favourite part of the evening. It’s so important to have comfy pjs and ones that you love wearing!
  2. I look at my emails once more and then shut down my laptop.
  3. I take my sleeping pill & inhaler
  4. Then, I go through my bullet journal. I fill in my mood, study & habit trackers as well as writing my to-do list for the next day.
  5. Brush my teeth.
  6. Go through my skincare routine.
  7. Have a little browse through Instagram…yes I know!
  8. Read.
  9. Put on my sleep oil or some days I fall asleep before I’ve put it on.

Related post: How my bullet journal helped my mental health

Music

There’s a reason that lullabies are sung to babies, the calm and relaxing music helps us to sleep. I have found multiple times that listening to music sends me to sleep. Obviously, you have to be in the right mood and it has to be the right type of music. Heavy metal or dance music isn’t the best choice. Piano music tends to help me the most, I think because it is so calm.

What helps to improve your sleep? Will you be trying the WellBeSleep products?

Best wishes, Cx

← Previous Post
How to have a sustainable Christmas
Next Post →
10 ways to give back this Christmas

About Caroline

Welcome to Enviroline Blog 💗
I blog to raise awareness about the environment and mental health - specifically eating disorder recovery.
I upload every Sunday and some Wednesdays.

Reader Interactions

Comments

  1. Kelly says

    December 12, 2021 at 11:28 am

    Massive fan of the Pukka night time tea, but had no idea you could get sleepy chocolate. Will probably try this as my sleeping is terrible.

    Reply
    • Caroline says

      December 14, 2021 at 12:55 am

      I’ve heard great things about Pukka x

      Reply
  2. Rachel says

    December 12, 2021 at 11:37 am

    OMG, chocolate to help you sleep?
    There is a God. 😀 Thanks for sharing.

    Reply
    • Caroline says

      December 14, 2021 at 12:56 am

      Haha, I feel that!

      Reply
  3. Aisling says

    December 12, 2021 at 12:09 pm

    I really liked this post! I never knew you could take some shots to help with sleep (it’s usually the other way around haha)!
    I agree- blue light glasses are literally a lifesaver when it comes to reducing headaches!

    https://planebeauty.co.uk

    Reply
    • Caroline says

      December 14, 2021 at 12:56 am

      So true haha x

      Reply
  4. Sarah Clarke says

    December 12, 2021 at 12:44 pm

    All great tips thanks for sharing. I can’t sleep without noise so I have a fan on all night 😀

    Reply
    • Caroline says

      December 14, 2021 at 12:57 am

      I’ve never thought of a fan before x

      Reply
  5. Charlotte Birchall says

    December 12, 2021 at 1:10 pm

    I haven’t heard of WellBeSleep before. I am going to check them out. Thank you for sharing.

    Reply
    • Caroline says

      December 14, 2021 at 12:57 am

      Thank you x

      Reply
  6. Jodie | That Happy Reader says

    December 12, 2021 at 3:41 pm

    I haven’t heard of WellBeSleep before, but I might give them a try if I begin to have problems falling asleep. Thanks for sharing.

    Reply
    • Caroline says

      December 14, 2021 at 12:57 am

      Thank you x

      Reply
  7. Emma says

    December 12, 2021 at 4:04 pm

    I’d never heard of WellBe Sleep before. But definitely interested. I’ve 100% found a sleep routine including a wind down with soft nature sounds and a good book a total game changer! I also use essential oils or a pillow spray too!

    Reply
    • Caroline says

      December 14, 2021 at 12:57 am

      That sounds so lovely xx

      Reply
  8. Simply Alex Jean says

    December 12, 2021 at 5:49 pm

    These are some awesome tips Caroline – I love using essential oils to help me with sleep and I’ve also found reducing screen time before bed/ using blue-light-blocking glasses has helped me too with falling asleep faster than before! Thanks for sharing these.

    Reply
    • Caroline says

      December 14, 2021 at 12:57 am

      I’m the same x

      Reply
  9. Jamieadstories says

    December 12, 2021 at 7:12 pm

    These are fab ideas! I like the shots and chocolate with oats.

    Reply
    • Caroline says

      December 14, 2021 at 12:58 am

      Me too 🙂

      Reply
  10. Mind Beauty Simplicity says

    December 12, 2021 at 9:32 pm

    the chocolate bar sounds interesting! i would use oils more but i always have weird & vivid dreams. i’m trying to make the habit of not watching tiktoks too late before bed. it’s a bad habit of mine since quarantine.

    Reply
    • Caroline says

      December 14, 2021 at 12:58 am

      Aw no! x

      Reply
  11. Sarah | Pandora's Health says

    December 13, 2021 at 1:39 pm

    I started reading for 30-60 mins before bed, and it’s a habit that I never want to lose. Thanks for sharing!

    Reply
    • Caroline says

      December 14, 2021 at 12:58 am

      That sounds great

      Reply
  12. I'm All Booked Up says

    December 13, 2021 at 3:40 pm

    We haven’t heard of this company, but the chocolate sounds interesting.

    Reply
    • Caroline says

      December 14, 2021 at 12:58 am

      Definitely 🙂

      Reply
  13. Emily M says

    December 13, 2021 at 11:40 pm

    Great post, I might give some of your tips a try as I always find it so hard to get to sleep 💛

    Reply
    • Caroline says

      December 14, 2021 at 12:59 am

      I hope your sleep improves soon x

      Reply
  14. Charity says

    December 14, 2021 at 1:43 am

    These are such great tips for improving your sleep. I find when I stick to my nighttime routine as well I sleep much better too! Thanks so much for sharing all these ideas!

    Reply
    • Caroline says

      December 17, 2021 at 3:21 pm

      Me too x

      Reply
  15. Jenny in Neverland says

    December 14, 2021 at 12:16 pm

    I don’t tend to have trouble sleeping but I love using a pillow spray to help me drift off more calmly!

    Reply
    • Caroline says

      December 17, 2021 at 3:21 pm

      That sounds nice x

      Reply
  16. Vourneen says

    December 15, 2021 at 6:11 pm

    I go through periods of insomnia and I find this time of year especially there’s so much going on and I find it difficult to keep up on my sleep. I can’t believe I can eat chocolate to help me sleep! I already use a pillow spray but I definitely want to start taking the chocolate!

    Reply
    • Caroline says

      December 17, 2021 at 3:22 pm

      I feel you!

      Reply
  17. ellegracedeveson says

    December 16, 2021 at 11:37 am

    I really love this post and everything you’ve shared. This has defiantly pushed me into getting some blue light glasses, I suffer with migraines so if they’ll help reduce the pain then that’s amazing. Thank you so much for sharing this with us lovely Xo

    Elle – ellegracedeveson.com

    Reply
    • Caroline says

      December 17, 2021 at 3:22 pm

      No problem 🙂 x

      Reply
  18. Karalee Shotola says

    December 19, 2021 at 12:09 pm

    These are great tips! The chocolate bar sounds amazing & that’s great it actually helped you fall asleep!
    I also completely agree with having a routine. Going to sleep around the same time & doing the same steps before bed definitely helps me fall asleep quicker.

    Reply
    • Caroline says

      December 19, 2021 at 2:23 pm

      Amazing x

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Follow Me

  • E-mail
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Welcome To My Blog <3

Hello!

Welcome to Enviroline Blog. I’m Caroline and I am currently in my second year at Bournemouth University studying Environmental Science.

On my blog, I share tips & tricks on how to be more sustainable in your everyday life.

A few facts about me:

  1. I have two cats
  2. I love musicals
  3. I’m a vegetarian
  4. My favourite colour is pink

 

Find out more here.

Ethical Influencers” style=

Meet My Advertisers

Recent Posts

  • My 2022 round-up
  • January wildlife to spot in the UK
  • UK seasonal fruit and vegetables in winter
  • Slug and Lettuce Bournemouth review

Subscribe to get sent my latest posts + monthly freebies!

This Month’s Freebie!

Follow Me On Instagram

…

Copyright © 2023 enviroline blog

Isla Theme by Code + Coconut