Sleep More, And Better!

My last blog post about sleep was, to my surprise, extremely popular! I guess it’s not all that crazy when you think about it. We live in a fast-paced, social media and technology addicted world, all of which does a number on your sleep and can have a negative impact on your overall health.

Getting better quality sleep improves focus, memory and even weight loss (lack of sleep causes your body to release a hormone that actually makes you crave carbs!). Since so many of you enjoyed the last post, I thought I’d dive deeper into this topic of getting better sleep, and update you on my own sleeping habits, which have changed dramatically for one reason. Read below for more tips!

I’ve mentioned my Sleep Number mattress and how obsessed I am with it. It’s even been improving as I continue to use my SleepIQ and adjust my Sleep Number® setting – lower, so a softer mattress – as I go. I didn’t realize when we first got the bed that a softer mattress is the aim: it’s better for women’s hip alignment, especially if you tend to sleep on one side. A softer mattress also helps disperse pressure in certain areas of the back, neck and hips. But if you’re used to a harder mattress (as I was) it’s worth gradually lowering your Sleep Number setting by 5 points each night.

I also love raising the feet up after a long day of wearing high heels – it really releases my tight lower back, as does the massage button… though it always has Mackenzie and I both in a fit of giggles when we use it. Using the button to elevate the pillow-end is also a good reminder to read more in bed, another New Year’s Resolution.

The SleepIQ smartphone apps are extremely helpful to track your sleep patterns and quality. Tracking your sleep is great for anyone regardless of what type of mattress you have, and you can get many helpful apps right on your smartphone. They track your movements at night, so you can see exactly how many hours of sleep you’re actually getting, and can even help calculate your optimum bedtime. You might not know this, but not everyone needs 8 hours of sleep every night. While some need 8 or more, others only need 6 – so experiment to see what works for you.

Try this for one week to find out your perfect bedtime – go to bed half an hour earlier each night, until you wake up naturally in the morning when you’re supposed to. For example, if your normal bedtime is midnight and you wake up at 7am feeling exhausted, go to bed at 11.30pm one night, 11pm the next night, and so on – until you wake up naturally at 7am. This will help you figure out what time you should be going to bed, and also how many hours you need a night. Everyone is different.

Read below for 10 rituals I do to sleep more soundly – you don’t have to do each of these every single night, but they do help, trust me!

Louise Roe's 10 tips to better sleep

Louise Roe's 10 tips to better sleep

1. Lavender spray: I spritz it on my sheets and pillow before bed to induce a sense of calm.

2. Silk pillow cases: not only do they help prevent wrinkles and dry skin/hair, but they’re much more comfortable than your average cotton pillowcase.

3. No checking your phone!: If you do wake up in the night, the worst thing you can do is reach for your phone. I’m famous for doing this, so I stop myself by keeping my phone in a little drawstring bag made of thick black fabric – so the flashing doesn’t show through – in my nightstand at night. It’s a great deterrent because if I wake, I just can’t be bothered to open up the bag. I can’t trust myself otherwise!

4. Salt lamps: I keep one in our bedroom to get rid of the positive ion buildup that is released by our electronics, which can cause chronic fatigue, stress, and even lower your immune system. These are so inexpensive, and create a warm amber glow too.

5. No electronics 1 hour before bed: The artificial light from phones, computers, and TV’s all stimulate your brain into being more awake, so stop scrolling Instagram before bed and read an actual book to wind down instead.

6. Take a bath: I don’t have time to do this very often, but I love sitting in a warm bath with aromatherapy oils before bed. There’s literally nothing more relaxing.

7. Meditate: I also forget to do this one a lot, but focusing on deep breathing for even just 5 minutes before bed can help you relax and let go of your day.

8. Get enough exercise: Getting enough exercise is crucial for good sleep, as it releases endorphins, helps relieve stress, and just plain tires you out!

9. Journal: If you’re dealing with anxiety at night, definitely try journaling before you go to sleep. You never know what thoughts might be causing you to lay awake until you actually write them down, which then helps you to release them.

10. Keep a notebook next to your bed: Related to the above tip… Sometimes I have an idea or a ‘to-do’ to add to my list when I’m falling asleep or even in the middle of the night. Being able to quickly jot it down will help you be able to fall back asleep faster.

What else do you guys do to get better sleep? Tell me in the comments!

Thank you to Sleep Number for sponsoring this post.

xx,

One response to “Sleep More, And Better!”

  1. this post is really needed,I wiil try these tips ASAP,for me drinking herbal teas helps a little bit but combining all of these can be more useful

    todaysouhaila.blogspot.com

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow My Adventures
on Instagram

  • Happy hour is a little different when you're preggers! At least @MackenzieHunkin got to partake for the two of us 😉 @hotel_republic @autographhotels #HotelRepublic #ExactlyLikeNothingElse #ad
  • We'll be here in LA hosting for the holidays for the first time, as I can't fly now until after the baby is born! The whole family is flying in, so I’m sharing my style tips with @thezoereport on how I prep our for guests - one of them involves my favorite shade of paint from @homedepot - I bet you’ll never guess this particular DIY!
  • The perfect city getaway in SoCal? Somewhere we'd always wanted to go but never really explored before... San Diego! Click the link in my bio to read about our weekend getaway to @hotel_republic with @autographhotels, and to see more pics from our relaxing stay #HotelRepublic #ExactlyLikeNothingElse #ad
  • From today's very special #accesshollywood segment! Did any of you see it? We predicted what Meghan Markle might wear to the royal wedding, and had a @Pronovias fashion show (with our very own Prince George and Princess Charlotte!) #Pronovias
  • ‘Tis the season of presents and love!​ ​Did you guys know that​ ​over 8​0​% of items on @ebay are brand new? (including​ ​@mackenziehunkin and my outfits!) I’ve​ ​scored​ ​some seriously cool and unique gifts this year​ ​that I wouldn’t have expected to find. Click the link in my bio to see some of my favorite gift ideas http://liketk.it/2tSpo #liketkit @liketoknow.it #founditonebay
  • My Holiday glam beauty tutorial is live! I'm all about a red matte lip and shimmery smokey eye this season: perfect for parties! I curated my favorite beauty selects from @Nordstrom for this look, which you can grab on my @byrdiebeauty shop (with tons of my other must-have products). Check out my Stories to shop, and watch the full tutorial at the link in my bio! #nordstrom ( 🎶: @ritontime @mnek & House Gospel Choir - Deeper)
  • So every Christmas, @MackenzieHunkin turns himself into a self-professed 'mixologist' and 'invents' a new cocktail. Um... sometimes with treacherous results! This year he's got the perfect leather-bound cocktail kit and monogrammed glasses from @Potterybarn to make them with, and I've got the perfect excuse not to drink them 😉http://liketk.it/2tRd8 #liketkit @liketoknow.it  #mypotterybarn
  • BIG news guys!! Today I'm kicking off my 12 Days of Christmas giveaway! 🎉 🎁  What does that mean? Every day until Christmas Eve, I'll be hosting a new giveaway on my Insta stories. Click the link in my bio to see the first prize, and for rules on how to enter - good luck, and happy holidays! 🎄☃️
  • One of my girl crushes, the chic stylist @SimoneLeBlanc, has launched her own line of gorgeous gift boxes... She cherry picks the coolest artisanal brands and curates each pretty wooden box to perfection. Hint hint, to anyone looking for chic last minute gift ideas... Link in stories!  http://liketk.it/2tOWf #liketkit @liketoknow.it
  • My babe @kattanita & I went in on an EPIC cookie exchange for the holidays! If you don't already, you guys have to follow her for chic lifestyle inspo. Click the link in my bio to see the stunning pics from our little gathering, and get the recipe for my chewy, spicy ginger biscuits.
  • Came to @Nordstrom to do some holiday shopping, and left with some pressies for myself too! 🙊 How chic is this metallic trench - maybe for New Year’s Eve?! Shop my entire look here http://liketk.it/2tIQc #liketkit @liketoknow.it #Nordstrom
  • I can’t believe the one year in 9 I don’t go back to London for Christmas, it’s SNOWING there! Loving all your pics from snowy England today- DM me more! 
Shop this entire festive look (including the bling and nails and makeup) here:✨ http://liketk.it/2tMx8 #liketkit @liketoknow.it
Read previous post:
Try My Cheery Tulip Mason Jar Centerpiece For Easter!

Easter is this Sunday, and I'm so excited to throw a little brunch for my friends in our new home....

Close