We often hear how important getting 8 hours of sleep a night is, however it’s not always as simple as knowing what you should be doing. There are so many factors that can impact the duration and quality of your shut eye, as well as how easily you are able to drift off in the first place.
I have struggled with insomnia during different periods of my life. What I have discovered is that having a nighttime ritual is key. Here is my tried and tested 5 step ‘Sleepy Routine’ that I personally use to fall into a deep sleep each night.
1. Switch off from social media and technology 1-2 hours before bed
This can be hard at first but it is so important when it comes to sleep. Our phones and laptops emit blue light which can disrupt our sleep patterns. Disconnecting from social media and my emails around 8.30-9pm each evening is also incredibly grounding and allows me to be present with myself and my loved ones.
2. Epsom salt bath
I love having a bath with a few drops of lavender essential oil and Epsom salt. This really helps the body to rest and decompress, signalling time for bed. It’s such a beautiful act of self-care that I highly recommend.
3. Pop 1-2 PM+
These have truly supported me! I take 1-2 of the JSHealth Vitamins PM+ formula, which contains my favourite night time herbs and nutrients including Lavender and Passionflower to relieve disturbed and restless sleep, soothe and calm the nerves and the mind, relieve tension and unrest, and reduce and relieve symptoms of mild anxiety. Magnesium maintains and supports muscle relaxation, plus general health and wellbeing.
4. Enjoy a herbal tea
Next I have a cup of chamomile apple tea. Enjoying a cup of tea at night supports sleep in 2 complimentary ways. Firstly, many herbal teas contain compounds that help to calm our nervous system. Secondly, the simple ritual of taking time out to stop and make a tea can be a calming process in itself.
5. Do 10 minutes of legs up the wall
Yes, this is exactly as it sounds! Before bed I take 10 minutes to lay down, shuffling as close to a wall as is comfortable and then sliding my legs up, allowing the weight of them to rest on the wall itself. I lay there and focus on breathing in through my nostrils and out through my mouth. This is an incredibly calming pose and soothes the nervous system, preparing me for a deep sleep.