living life yellow.
the ramblings of a girl with endometriosis
Lack of sleep is something that I struggle with a great amount. Especially when I was more sick, I would have very bad insomnia and my sleeping pattern was out of whack. It's taken a long time but finally I have a normal sleep routine and I can say I'm having a fairly decent sleep! I aim to go to bed sometime before midnight (10pm/11pm-ish) and wake up around 8am, which works really well for me.
Here are my secrets to a decent sleep!
Have a routine before bed - and actually stick to it.
Having a consistent bedtime routine is so important for a good nights sleep. This is not something that is gonna improve your sleep instantly, it takes time. It make take weeks, even months, but it is so important to actually stick with it!
Before bed I usually have a shower or bath. Usually it's a bath with a bath bomb to make it extra nice. I do my skincare routine, pop on a face mask and just soak for a little bit. If you're into it, make yourself a cup of herbal tea. This is a great way to unwind for me. After, I brush my teeth, get into some fresh clean jammies and apply my night creams. Make the "getting ready for bed" experience a good one.
I use the Sleepy body lotion from lush and The body shop's Quiet night dreamy pillow and body mist. I swear by them. The sleepy cream makes me fall asleep almost instantly. I have no clue how it does it. The body and pillow spray is also awesome and helps me fall asleep pretty fast. It's great for those people out there who don't like the smell of lavender (a smell that most sleep inducing smells contain.) Both of these products I have repurchased multiple times.
If you're not tired and falling asleep, get out of bed!
There is no point just lying in bed for hours awake if you're not falling asleep. If you haven't fallen asleep in say half an hour, get out of bed! Usually I'll get up and sit at my desk or go into the lounge to watch or read something. Go back to bed when you actually feel tired.
Since I have been taking melatonin my sleep has gotten better by 150%. I have melatonin in the form of a gummie (it tastes delicious) and it makes me feel super sleepy before bed. I purchase my melatonin gummies from iherb and I don't think I could have a good nights sleep without them. It honestly works wonders.
Use an eye mask.
My best friend who I have known since kindy has slept with an eye mask ever since I have known her and I've always had a giggle about it. I have now converted myself into an eye mask user and would not sleep without one now! Using an eye mask helps in the way that it blocks out the light but also your body will learn that when you put it on, it's time for sleep! Because of this, I can sleep pretty much anywhere now, including the hospital, as long as I have my eye mask!
Every night before I get into bed I stretch every part of my body. This makes it easier for me to get comfy in bed as I am no longer feeling stiff. Spend at least 10 minutes stretching before bed and I promise you it will help! There are heaps of bedtime yoga videos on youtube that you can look up.
Meditation and ASMR.
I used to listen to a lot of sleep podcasts which I found super relaxing. It is a great way to shut off the world and slowly drift off to sleep. Usually I never make it to the end of a podcasts because I'm asleep by the time it finishes. ASMR is a weird one that I kinda stumbled across. There is not real way to kinda explain it. It doesn't work for everyone but I find it very relaxing. Give it a shot and see how it goes? I have found a few different youtubers who do ASMR in different styles so I guess you just have to find the right person/style for you.
Listen to a podcast, rather than staring at a screen.
I absolutely loved watching tv and youtube before bed but this required staring at my screen before I fell asleep which wasn't very beneficial. So I swapped it out and now I listen to a podcast! Not necessarily a relaxing meditation type podcast but a funny entertaining one. Something to listen to when you're not quite ready to go to sleep and still want to be entertained. My favourite one to listen to is the Jenna Julien podcast!
Prepare yourself for tomorrow.
I find if I get myself ready for the next day, the night before, I have such a better sleep. Before bed I make sure I have everything I possibly need for the next day, and write lists/set reminders of things I need to do. This way I don't lie in bed worrying about being unorganised the next day.
Make sure you are comfortable.
This one is common sense but so many people aren't comfy. If your room is tidy and you have clean sheets, then you will probably have a better sleep. Make sure you aren't hungry or thirsty before you go to bed. Go to the bathroom. Eliminate any annoying noises. The best way to do this is to listen to white noise, or flick on the fan so you have a low hum going on to drown our any other noises. Being comfy will allow you to have a better quality sleep. Also, don't forget to put your phone on silent!
Don't do dumb stuff during the day.
Don't have a coffee or caffeinated foods/drinks before bed or even in the afternoon if you know it affects you. It's just stupid. Don't take a long nap in the middle of the afternoon; you will regret it when you actually want to go to sleep that evening!
I hope some of these things help you out in getting a good nights sleep! If there is anything that I have included here that helps you, please comment below! I would love to hear them.
Untill next time,