I’m keenly aware as we enter the season of colds (I’m in recovery from a fresh hit at the moment!) and British winter guarantees us many overcast or rainy days, that it’s really important to do whatever I can to stabilise my mood and sustain good mental wellbeing. That means it’s hugely important that I guard my sleep.
I am so good at making excuses for not getting enough sleep. It’s too tempting to stay up late when it’s the only child-free time I have. I also have a fifteen-month-old who is cutting lots of teeth and looks like she’s gearing up to walk soon. So, as you can imagine, that’s affecting her, and therefore my, sleep.
But by now I know that being overtired affects my ability to remain rational, calm or creative, and leaves me ill-equipped to be with my family (or anybody) as I want to be.
Recently, I’ve been working a lot harder at guarding my sleep and it stuns me just how much happier and more capable I am after a reasonable amount of the stuff. Here are a few things I’ve discovered which may be obvious to some but might just serve as a handy reminder for others.
Limit caffeine intake
I’m probably en route to cutting out caffeine altogether but I’ve had times when I’ve been a total junkie with many cups of tea and coffee a day. Over the past few months I’ve cut down to just one cup of coffee in the morning and I’ve been amazed at how much less anxious I have felt as well as physically happier to fall asleep come bedtime.
Remove sources of light
Most of my life I’ve had some sort of light source when sleeping. Even now, I tend to have a pink night light on (I can’t sleep with blue light at all) if we are staying somewhere where it’s pitch black as it really bothers me not being able to see the baby. But generally, I’ve come to realise that I really do sleep better if it’s as dark as possible. I’m currently being kept awake by moonlight and waking with first dawn (admittedly less of a problem at this time of year). I may have to dig out an eye mask and have a look at blinds on the VELUX website as a more long term solution.
This is going to seem such an odd tip to some but I’ve found that making sure I floss before bed really improves my quality of sleep. I find it hard not be distracted by physical discomfort at the best of times and if my mouth doesn’t feel absolutely clean, I’m prone to tossing and turning. Weird but I’m going to put it out there, hoping that I’m not the only one!
Get the temperature right
I’m prone to going hot and cold at night. After a lot of experimenting, I’ve realised I need to dress lightly, use a lightweight duvet and wear socks because my feet get cold while the rest of me tends to overheat. Laurence and I actually have separate duvets now because of this. He’s generally freezing while I’m plugging a fan in!
It’s so tempting to go to bed with a phone, especially when you know you’ll be up for night feeds but I inevitably regret it whenever I do. I try to leave my phone downstairs when I go to bed and usually find I fall asleep a lot quicker when I’ve had to wake up in the night. Even if I really can’t sleep, reading a book with a lamp is generally more soporific than scrolling through Facebook on my phone.
Develop a bedtime routine
It’s easy to think bedtime routines are the domain of children but a lot of us adults would do well to establish healthy bedtime routines for ourselves. For me, this means planning to go to bed earlier and starting the routine well before I want to be asleep. Herbal tea, a simple yoga pose, some time praying – and a good floss – and away I go.
Nurture the space
After years of saying that I was just messy and couldn’t do anything about it, I have recognised that clutter is detrimental to my mental wellbeing and I’ve been working hard at changing my ways. The bedroom is a bit of a sacred space in this regard. I really feel it if I lie down in a messy room now so I prioritise putting things away, keeping it aired and cleaning any dust. It’s made a huge difference.
What do you reckon? Is there more I could consider? Dare I ask how your sleep has been lately?
This post was brought to you by VELUX