5 ways to ensure you have a good nights sleep

This is a collaborative post

Sleep it’s something we all need but sometimes don’t get enough of. I find a lot of the time that I go to bed and things start spinning round my head. Which then stop me from getting to sleep. My mind can run for hours and with two children that still wake in the night . It makes for a very unsettled nights sleep with not many hours of actual sleep.

I have been trying different things to ensure that when I go to bed my body is ready for sleep and that my mind is clear.

Here are my top 5 ways to ensure you get a good nights sleep. Well that is until a child wakes me up.

Notepad by the bed

The only way to stop my mind from running is by writing my thoughts down . These are mainly things I need to remember to do . I find that my mind spins the worst the day before my work day . As I’m trying to make a mental note of all the things I need to do the next day at work.

So now I have a notepad by the side of the bed . I write all my thoughts down and once they are on paper . I feel more settled to go to sleep .

It’s something so simple but something that works really well for me . It’s like having a good conversation with a friend and getting everything off your chest. That sort of relief that it’s all out there and it’s not being kept inside.

Stop drinking caffeine late at night

When I was younger I vividly remember having a cup of warm milk before going to bed . I just thought this was something parents do for children to comfort them . In fact a drink of warm cows milk of an evening can make for a good nights sleep.

Cows milk contains Serotonin which is a neurotransmitter that plays a role in appetite, sleep, behavior, mood, body temperature and coordination. Milk is rich in calcium, which helps muscles relax. And when milk is warmed, it has a soothing effect.

So as an adult now I have gone back to my childhood ways and have a cup of warm milk or Ovaltine before going to bed and have cut out the caffeine of an evening . As it’s been found that stopping caffeine 6 hours before you go to sleep can really improve your sleep.

Sleep meditation apps

When I first came across sleep aide apps like calm I was really unsure that it was going to work. I mean I hate noise when I go to sleep . I like to go to sleep in a completely dark room with no noise . Hence the reason I wear ear plugs and a sleep mask to bed.

We then started to use few meditation apps and I cannot believe how well they work for me . I haven’t once heard the whole track. I find that I feel more at ease and calm. Like I relax more and go into a deeper sleep then I normally would.

There are so many different apps available some that are free and some you have to pay for . So I would say try the free ones out first too see if this is something that could work for you.

Making a comfy sleeping environment

In order to to feel ready to go to sleep you need to be comfortable. So this may mean looking at that different pillows you have on your bed . Are they too soft or too hard? It’s really worth investing in a good pillow or two and not just buying the cheapest one you can find.

Of course to go with comfy pillows you need a good mattress. Just like pillows mattresses differ so much. Depending on how you sleep may depend on how firm you need your mattress. The firmness of mattress you may find comfy can change as you get older . When I was younger I liked a soft mattress but since having my children and having back issues I find a firmer mattress so much better for my back.

No matter what type of mattress you need you will be able to find one on the Mattress sale uk website. Mattress sale is a one stop shop for all types of mattresses . They also stock the Leesa mattress that we have at home and I love so much.

Essential oils

When I find that I’m having big issues with sleeping I turn to essential oils. The main two I use are lavender and chamomile.

Lavender is known for it’s relaxing effects and also smells amazing. I pop a few drops on to my bed or mix it with some water in a spritz bottle and spray over my bed an hour or so before going to bed . This way the room smells of lavender and it’s had chance to settle on my bed sheets.

Chamomile is something I used when I feel really stressed . As chamomile is good at alleviating insomnia by reducing anxiety levels. I put a few it on my hands and rub it all in and also on my feet . I have a chamomile oil and coconut cream as sometimes just the oil alone can irritate the skin.

So here are my top 5 ways for getting a better nights sleep . Of course having children means I’m woken during the night but I’m trying to focus on ensuring that the sleep I do get is of a good quality.