Do you know what your body loves? Rhythm, routine and regularity.
Sounds boring enough to put you to sleep, right? Precisely! We are creatures of habit and our natural body rhythms crave consistency. However, creating a habitual pre-sleep routine doesn’t have to be boring. It’s the perfect time to get your chill on and create some me-time moments. Smart babes know that quality sleep and taking time for yourself is the recipe for successful relationships, work, health and being an overall better boss babe.
We have tried and tested the most effective, natural ways to get quality sleep so you can wake up fresh-faced and ready to crush the day. Introduce these sleep habits into your routine and you’ll be drifting off in no time.
1. Visualise 3 grateful thoughts before bed
It’s pretty easy to get caught up in the things you want, and don’t have or what you should or shouldn’t have done. Try swapping those overanalysing thoughts like “should I have cc’d Frankie in on that email” or “I really want those cute fuzzy slippers” for thoughts that make you feel grateful for what you DO have. They can be as simple as the sunshine on your lunch break, the puppy love you got outside the cafe or your health and other half.
Research shows that when we are thankful, the calming part of the nervous system is triggered making us feel content. It’s actually physiologically impossible to be stressed and thankful at the same time and less stress equals more sleep. The effects of this practice will have you falling asleep faster and waking up with infectious positive vibes.
2. Drift off and rise at the same time (even on the weekends)
OK, listen up! I know Sunday sleep-ins are heaven, but getting reliable quality sleep each night and waking up as fresh as a daisy is just as dreamy. This is the #1 tip that Sleep Doctors recommend for sleep-deprived busy babes. We perform best when our sophisticated body clock is on time, and we need to set it. The consistency will regulate your body and hormones so you fall asleep faster, stay asleep and get the quality sleep that your body needs to restore itself during the night.
3. Up your sleep game with aromatherapy
Not only do essential oils have the proven power to induce a sedative effect that promotes sleep, they also reduce anxiety, lower blood pressure, and relieve stressful tension that has built up throughout the day.
4. Switch from pixels to paper — read for at least 6 minutes before bed
I get it… between the latest Netflix dramas and the infinite Instagram scroll, it can be easy to leave your paperbacks collecting dust under the bed.
But what if I told you the simple pleasure of reading a book for at least six minutes before bed is all it takes to reduce stress levels by up to 68%, inducing a relaxed state of mind (yep, you read that right, 68%!) The faster we can de-stress, the faster we can drift off and reading is one of the few ways to relax while still getting an intellectual workout.
5. Take a magnesium salt bath
There’s another salt bae on the scene and you’re going to want to share your bath with this magical man…I mean mineral. Magnesium helps to promote sleep by producing serotonin, a mood-boosting brain chemical that makes us feel calm. Most of us are deficient in magnesium because it’s drained from our body when we feel anxious or stressed.
Magnesium is found in deep sea and epsom bath salts, and it’s absorbed through the skin, into the muscles and bloodstream. Not only does magnesium calm the most wired boss babes into a sleepy slumber, it also soothes muscles, soaks away toxins, softens and hydrates skin and reduces inflammation. In addition to the magnesium, the simple pleasure of a warm bath raises your body temperature a degree or two and the following drop can make you sleepy. As we fall asleep our body temperature naturally drops, the rise and drop that happens from having a bath will imitate this process and promote sleep.
Does your mind conveniently become most active as soon as you hit the pillow? We have 50,000–70,000 thoughts a day that’s 35–48 thoughts per minute *mind blown*. Sometimes for us boss babes it’s easy to chase these thoughts and hold on to them, creating unnecessary anxiety, worry, and stress — not a good recipe for sleep.
Take a few minutes before bed to jot down your thoughts, feelings, and what goals you are trying to accomplish. This will create order in the chaos by releasing and filtering thoughts. Plus your subconscious will manifest your goals whilst you sleep.
Please note: This article is not to be used as medical advice. If you are considering a sleep treatment please consult your doctor or medical professional. This post may contain affiliate links.
Kirby is the Founder of moresleep.co, a modern sleep movement helping women sleep easy at night and wake up to good mornings. She believes in naturally calming the mind and body with aromatherapy to promote sleep and relaxation for busy boss babes.