phone addict in bed good night

How To Get A Good Night’s Sleep

Sleep is something we all do in the bedroom. For some it happens easily, for others not so much. It’s time to talk about sleep baby. Getting those elusive 8 hours of beauty sleep can be a real struggle and the lack of it can affect everything from our work productivity to our relationships. But how can we all get a more peaceful night’s shuteye?

From switching off from social media to mindful pre-bed practises, we can bid farewell to counting sheep and say hello to sweet, sweet dreams.

Switch Off Your Phone and Mind

phone addict in bed good night

In today’s world our phones carry our lives, therefore we never really seem to switch off. Whether it’s scrolling through social media for hours on end or sending work emails late at night, we just can’t seem to shut down. And those little screens could be messing us up more than we think at night. The light from our phones are continually stimulating our brain and when we most need to be unwinding, we are actually keeping our minds awake. So, why not switch off an hour before bedtime? This gives your brain time to relax and adjust.

Review Your day & Put Anxieties To Sleep.

Anxiety is a huge cause of a lack of sleep, especially when things from our day-to-day life are actively playing on our mind. We need to be able to put our worries to the side so that they don’t ruin our sleep. One technique is to give yourself the chance to review your day by writing down all of your worries. Re-read them aloud and to yourself. Did they happen? If not, then they probably won’t do, so throw them away. If you’re still worried try to put it to bed until you can do something about it. You’ll be surprised how much better you can feel.

Practise Gratitude And Celebrate Achievements

Man and woman in bed sleep
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Another technique that we at FRUK love is practising gratitude and celebrating our achievements. It’s good to remind yourself that even on a bad day there is something positive, no matter how small. This practise can also help put anxieties to bed. Grab a notebook and write down three things from your day that you are grateful for, three good things that happened to you and three achievements that you want to celebrate. Go on, we dare you to try it.

4-7-8 Breathing Technique

What is it? Well, you breathe in through your nose for 4 seconds, hold it for 7 seconds and exhale, through your mouth for 8 seconds and repeat 3 more times. Simple, right? Apparently we don’t use deep breathing enough therefore this technique ensures oxygen is circulating your body more. Give it a try, you’ve got nothing to lose and everything to gain.

Avoid Caffeine and Sugary Foods

You’ve heard the myth that eating cheese at night will give you nightmares, well maybe there’s something in it. We all know drinking coffee at night too can wreck havoc on our sleep patterns so maybe it’s time to ditch the sugary midnight snacks and opt for a glass of milk instead.

Colouring In

Yes you heard us right, colouring in. Grab your pencils and get arty. With adult colouring books available online, it really is a great activity to focus, reduce stress and even help you sleep. As well as waking up your creative genius of course. We won’t even tell anyone if you don’t stay in the lines.