It happened again last night; I woke up in pitch darkness and asked Alexa what the time was. ‘Good Evening! It is 2:37am.’ Urgh. That meant I had clocked up just under three hours of sleep and yet my brain wanted me to pick up my phone, turn on the television or organise my tupperware drawer. I was wide awake.
In days gone by, I’d have given into these urges, scrolled through social media, seen if the latest Bravo show had downloaded onto HayU for me to watch or just get up and potter around, but after years of periods of insomnia, I know the impact of these decisions could disrupt my sleep for weeks.
The truth is, there’s nothing quite like a good night’s sleep. When you wake up feeling rested and revived with the lingering memory of a wonderful dream - the sensation is pure yummy-ness.
If you struggle with sleep, it’s likely you’re experience one, or both, of these issues: having difficulty falling asleep and waking up in the wee small hours unable to get back to sleep.
I’ve tried pretty much everything to help me with my sleep and these are my eight Golden Sleep Rules (eight because that’s the optimum number of sleep hours) and the only products I’ve used that have ever made any kind of difference…
Golden Sleep Rule No 1.
You cannot just think about what happens at bedtime, you have to think about your morning routine in order to implement an effective and efficient sleep routine. Dr Shelby Harris, the US Sleep Doctor who has been on my podcast to talk about overcoming insomnia, impressed upon me the importance of sleep hygiene and how something as simple as going to bed and getting up at the same time can make all the difference.
Night one will likely be a bit of a challenge and night two might not feel amazing either, but by the end of a working week your body, which loves the rhythm of a sleep/wake schedule, will begin to adapt to the routine and your sleep quality will improve.
Get up and go to sleep at the same time to support better sleep.
Golden Sleep Rule No 2.
To my mind, it’s the ritual of a night time tea, rather than the tea itself, that supports a better sleep but it’s now a non-negotiable habit of mine and it really works. About an hour before I get into bed, I brew a sleepy tea. Twinings have the best Sleep blends, as far as I’m concerned and I sip it slowly having turned off the television and put all my devices in another room. With each tea I take magnesium tablets, to further support my sleep and relaxation, and a peppermint oil tablet to aid my digestion. I’ve been doing this for about five years and it has really worked for me.
A night time tea is a good habit to get into.
Golden Sleep Rule No 3.
I don’t need to use these every day but if I’m over-tired, out of my usual routine or have a busy week ahead there is nothing that works better than OTO Sleep Drops, £59. Now, to be clear, CBD was one of the big trends in beauty and health that gathered a worrying pace and I was not on-board with a lot of the claims and barely-contains-any-CBD products that were doing the rounds during that time. However, that’s not what is happening here because OTO Sleep Drops contain 1500 mg CBD with each dose giving you 50 mg of vegan friendly, naturally derived CBD. Push the dropper once, release the minty liquid under your tongue, hold for 30 seconds and get on with your evening. I rarely sleep well when I travel but since using these, I can sleep pretty much anywhere.
(If you want to hear me talk to OTO and James Wilson, @thesleepgeek about how to get great sleep, check out this episode of the podcast).
A dropper-full under the tongue can help you ease into sleep.
Golden Sleep Rule No 4.
I believe very much in making ‘a nest’ in your bed, and by that I mean making where you sleep as comfortable as possible. A good mattress is so important and that’s why I have an Emma NextGen Premium King Size Mattress. It’s on the firmer side, which is my preference, but on top of that I have to have a Groove Pillow, £29.95, because it supports my neck in such a way that it encourages me to completely relax. I also can’t recommend a V-Shaped Pillow enough whether you need something to prop you up while you read, snuggle into if you’re sleeping on your side or just add a layer of cocooning (they literally hug you) to your sleep.
Golden Sleep Rule No 5.
Block out the light! And I don’t just mean the blue stuff from devices. Our brains are designed to respond to light and it does so by flooding our bodies with hormones that wake us up. If you’re a light sleeper then an eye mask is an essential part of your sleep wardrobe. Eye masks though, historically, are all a little imperfect either too small, fiddly, scratchy, tight, uncomfortable or an annoyance. I would have said the same but the Drowsy Eye Mask, £69 is a gamechanger. Not only is the mask made of silk, which makes it delightful to wear, it’s like a thin pillow and has an adjustable velcro fastening so you can wear it in the way that’s most comfortable for you. I can attest to the fact that if I wear one of these, I fall asleep faster and stay asleep longer.
The only mask that blocks out all light without any discomfort.
Golden Sleep Rule No 6.
There are a lot of pillow sprays on the market and each one promises to support better sleep. But, in all my years as a beauty journalist, having tried so many of them, it’s my belief there is only one - This Works Deep Sleep Pillow Spray, £37. This formula has been proven to help you fall asleep faster and the fragrance, which contains lavender, camomile and vetivert oils is so comforting and, for me, has become so familiar that even the hint of it can make me sleepy. In actual fact, this is my top tip - take it with you when you travel to make a strange bed feel like home (this works extremely well with children).
Golden Sleep Rule No 7.
This is perhaps the most important golden rule because when you’re awake at 2am none of the tricks, tips and products above will be able to save you - although I dare say, it won’t hurt to give your pillows a re-spritz of sleep spray. No, this one is all about not moving and not giving into the urge to get up, look at your phone or google ‘the Roman Empire’. Remember, when you wake up, that any movement will only get you further away from sleep (unless you need to use the bathroom, then you’re allowed!) so get into the habit of acknowledging that you’ve woken up but adjusting your eye mask, keeping your eyes firmly closed and taking a few deep breaths. Once you get into the habit of not picking up your phone, you will be able to nod off again with far greater ease.
Golden Sleep Rule No 8.
This is a recently discovery and in some ways it goes against some of the advice above because it involves technology but this has really helped me quiet a busy mind. Youtube is full of videos lasting up to 12 hours of crackling fires, rain, rain and thunderstorms, cabins with the wind blustering outside. It’s a little distracting at first but all of them lull you into a rhythm that really does make you feel sleepy. This one of my favourites because it’s the sound of lapping waves, but build your own playlist and lean on it when you need to quiet the mental chatter.
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