Treat Yourself Like A Toddler To Sleep Like A Baby
In previous blogs I’ve shared my hacks for setting up your day and rolling into sleep, and today we’re diving deeper, today we’re talking toddlers. And specifically, how to treat yourself like one to make sure nothing gets in the way of you and that elusive shut eye!!
Treat yourself like a toddler.
You wouldn’t throw a toddler into bed after a stimulating day and expect them to sleep like a baby. So how can you expect the same from yourself?
Create a wind down routine.
Just like toddlers, we sleep so much better if we have a wind down routine.
Your wind down routine will depend on you. Maybe you have a hot (decaf!) cuppa, a warm bath, read a book, meditate … whatever you do, it’s so helpful to create some form of ritual to signal to your brain and body that it’s time to power down for the night.
I’ll be sharing some of my top wind down routines in the next few blogs. But in the meantime, get creative. What would send you into the land of nod like a dream? Let me know in the comments below.
Dim the lights (and get off your screen!).
Looking at any screen before bed wreaks havoc on your circadian rhythm. The blue light emitted by screens sends a message to your brain it’s time to wake up and makes it really really hard for you to get that elusive good shut eye.
I know how hard it can be to tear yourself away from social media, away from that last work email or episode of Netflix. But I honestly cannot overstate how important this is if you want to sleep well!
Best practice? Shut down any screen usage at least 30 mins before bed (and ideally an hour before). This means if you’re using your phone as an alarm, you’ll need to set it before you’re ready for bed.
If you’re after a more gentle approach to start with, you might like to consider:
Turning on night shift mode on your phone.
Installing a plug-in on your computer that dims the light and blocks blue light after a certain time.
Investing in blue-blocker glasses.
If you’re someone who struggles to switch off at night, than your screen usage should be the first thing you look at minimising.
Don’t let anything get in the way of you and your slumber.
Check for any light pollution.
Any street lights, moon light, TVs, phones, or light coming from alarm clocks, etc. can have a real impact on your ability to move into deep sleep states. So get rid of or cover up electronic devices, invest in good curtains or (the cheaper option!) a good quality eye mask.
Consider ear plugs.
If you’re sensitive to noise or you’re sleeping in a noisy environment, give yourself the best shot at a good sleep and throw some ear plugs in before bed.
Don’t drink too much water before bed.
Front load your water intake during the day and pare back at night so your sleep isn’t interrupted by a pesky full bladder.
Don’t eat too late.
If your body is working really hard to digest your food, particularly if you’ve eaten something heavy/fatty/spicy etc., than your sleep can be disturbed. Try to eat earlier in the evening. But if you have no choice but to eat late, think about what and how much you’re eating.
Make sure your bed and pillow are comfy and treat yo’ self to some nice PJs.
I know this sounds a bit superficial, but many people find it easier to transition to sleep if they can differentiate between their mooch around the house/gym kit and their bedtime attire.
And that’s all folks! Over the next two weeks I’ll share my top sleep hacks and bedtime winddown routine ideas.
If you’d like to chat more about what in your day might be affecting your sleep, or you’d like some help with cultivating that elusive sense of space in your day, then please book in a discovery session today (it's free!). I’d love to chat with you!