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:
- 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.
- 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.
- 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!
- I look at my emails once more and then shut down my laptop.
- I take my sleeping pill & inhaler
- 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.
- Brush my teeth.
- Go through my skincare routine.
- Have a little browse through Instagram…yes I know!
- Read.
- 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
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.
I’ve heard great things about Pukka x
OMG, chocolate to help you sleep?
There is a God. 😀 Thanks for sharing.
Haha, I feel that!
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
So true haha x
All great tips thanks for sharing. I can’t sleep without noise so I have a fan on all night 😀
I’ve never thought of a fan before x
I haven’t heard of WellBeSleep before. I am going to check them out. Thank you for sharing.
Thank you x
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.
Thank you x
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!
That sounds so lovely xx
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.
I’m the same x
These are fab ideas! I like the shots and chocolate with oats.
Me too 🙂
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.
Aw no! x
I started reading for 30-60 mins before bed, and it’s a habit that I never want to lose. Thanks for sharing!
That sounds great
We haven’t heard of this company, but the chocolate sounds interesting.
Definitely 🙂
Great post, I might give some of your tips a try as I always find it so hard to get to sleep 💛
I hope your sleep improves soon x
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!
Me too x
I don’t tend to have trouble sleeping but I love using a pillow spray to help me drift off more calmly!
That sounds nice x
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!
I feel you!
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
No problem 🙂 x
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.
Amazing x