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One of the first things psychological coach Lucy Spicer always asks her clients is how do they sleep. With this in mind, here she shares the advice she always gives...
Sleep and mental health are deeply intertwined. The perfect night’s sleep is like hitting a reset button for your mind - it helps you to process emotions, think clearly and manage stress. When we don’t get enough sleep, our mental health can suffer.
I’ve seen first-hand how improving your sleep can be a game-changer for my clients’ wellbeing. These are the five essential tips I give time and time again to help you fall asleep and wake up feeling refreshed...
1. Be Consistent With Your Bedtime
Our bodies thrive on routine, and sleep is no exception. Going to bed and waking up at the same time every day (even on weekends) helps regulate your internal clock, making it easier to fall asleep… and wake up.
An irregular sleep pattern is linked to poorer sleep quality and higher levels of fatigue during the day. Read more about this here. So next time you go to press play on another episode of your favourite series remember you could be sabotaging the quality of your sleep and energy levels for the next day.
2. Stop Scrolling In Bed
As appealing as snuggling up in bed and scrolling through TikTok for an hour can be, the blue light emitted by screens can interfere with your body’s production of melatonin (the hormone responsible for sleep). This can then make it much more difficult to fall asleep.
It is recommended to turn off screens at least an hour before bed. Try replacing screen time with a relaxing activity like reading or listening to an audiobook. Leave your phone outside of the bedroom to help stop the temptation to scroll. Want to learn more? Have a read of this - Why Is Tech (And Screen Time) Bad News For Sleep?
3. Be Mindful Of Coffee And Alcohol
What you consume in the hours leading up to bedtime can significantly affect your sleep. Caffeine and alcohol, in particular, are well known to disrupt sleep patterns. Caffeine is a stimulant that can keep you awake, while alcohol may help you fall asleep initially but disrupts your sleep cycle later in the night.
Try and skip your oat flat white at lunch time and swap a glass of wine for a low alcohol alternative if a good night’s sleep is what you need.
4. Feel The Benefits Of Aromatherapy
The scent of lavender can help to slow down the nervous system and help to induce a state of relaxation that’s ideal for sleep. You can find lavender expertly blended into NEOM's Perfect Night's Sleep collection which has everything you need to create a calming nightly routine.
Here are some of my favourites:
I love to diffuse the Perfect Night's Sleep Essential Oil Blend through my Wellbeing Pod to help fill my bedroom with soothing scent.
I'm a big advocate of a warm bath to help me relax before bed and I'll always pour in the Perfect Night's Sleep Bath Foam. Whilst the bath is running, I'll light the Perfect Night's Sleep Candle.
Post-bath, I massage in a generous amount of the Perfect Night's Sleep Magnesium Body Butter which is a real treat for the senses.
Just before lights out, it's always a few spritz' of the Perfect Night's Sleep Pillow Mist.
5. Practice Relaxation Techniques Before Bed
Stress and anxiety are common culprits of sleepless nights. Incorporating relaxation techniques such as box breathing, meditation, or gentle yoga before bed can help calm your mind and prepare your body for sleep. Want to know more about box breathing? I wrote a piece all about this which you can read here - What Is Box Breathing And How Can It Help With Stress? I also love to journal as it's great for helping to clear your mind of any thoughts which can also really help you to switch off from the day.
These rituals are designed to activate the parasympathetic nervous system which signals to the body to relax, preparing you to fall into a deep sleep.
For more of Lucy's expert advice, check out her Instagram - @lucyspicer_ or listen to her podcast - The Journal.
The Journal with Lucy Spicer