12 Sleep Hacks to Help You Snooze like a Baby

If you saw my recent Instagram post, you'll know why sleep is so important for hormone health (if not, head over to Instagram to check it out!). So, now you know why it's important, but, if you're someone who struggles with sleep, what can you do about it?

Here are my top 12 sleep hacks that will have you sleeping like a baby in no time...

1. Aim for 8 hours' sleep. Some women might need even more than this, so find what works for you by experimenting (a month on 7 hours' sleep vs a month on 9 hours' sleep, for example). But timing is also important. Aim to be in bed by 10pm because we get a second spike of cortisol late in the evening, so if you're awake after 10pm this second spike might give you a 'second wind' of energy and stop you falling asleep. Once you've decided on the time, stick to it consistently. Our bodies like routine and going to bed at the same time each night (and waking up at the same time each morning) help your body align with the circadian rhythm. That also means not having a lie-in on weekends (sorry! but research suggests we can't 'catch up' on the sleep we've missed during the week); instead, keep to this schedule even on your days off.

   
   

2. 'Morning routines' are trendy on social media, but equally important is having a good wind down routine in the evening. That involves turning off all devices (phones, ipads, laptops, TV, etc.) at least an hour (preferably 2 hours) before bed. Not only do our devices emit blue light, which tricks our brain into thinking it's daytime, but the content we are consuming is also not generally conducive to relaxing (especially watching the news or watching thrillers/horrors). Even if you're watching funny cat videos, it's still better to turn it off, as the constant dopamine rush that comes from scrolling or watching TV is addictive. Instead, try relaxing activities such as reading, knitting, colouring in, meditation, yoga, having a bath, talking to your partner, playing a board game - the list is really endless!

   
   

3. Reduce blue light in the evening. We've already talked about blue light from devices, but we're also exposed to blue light through our light bulbs, the light in the fridge, street lamps, etc. Besides switching off devices, you could consider switching your light bulbs to blue light-free bulbs such as these ones (not an affiliate link, I just like these products!).

If it's not possible to get blue light-free lights, or if you have to use a laptop in the evening for work, for example, you could consider getting blue light-blocking glasses. Ideally you would put these on when the sun sets so your body starts to align with the circadian rhythm.

If glasses are also not an option, try to avoid overhead lights in the evening. Overhead lighting traditionally would have come from the sun, so indicates to the body that it's midday. Instead, try using lamps or low/soft lighting in the evening.

4. Temperature is important so make sure the room you sleep in is not too hot (ideally 18-20 degrees C), and opt for breathable fabric (cotton, linen or bamboo) for your bedding and pajamas. Avoid having a hot shower or hot bath too close to bedtime as this can raise your core body temperature (instead, have a warm bath, or have your bath/shower a little bit earlier in the evening so that your body temperature has time to lower before bed).

   
   

5. Pay attention to your sleep environment. Besides temperature, make sure the room you sleep in is completely dark (consider blackout curtains and block sources of light from devices or alarm clocks with tape... or sleep with a black out eye mask if this is not possible) and as quiet as possible (invest in triple glazing, or try a white noise machine if you prefer sound). If your partner snores, get them to seek help! And if this doesn't work, consider sleeping in separate rooms (sounds extreme but it works for many couples).

   
   

6. Avoid alcohol in the evening. You might think it helps you fall asleep but it can actually cause you to wake up in the middle of the night, and it can reduce deep sleep. Be mindful of 'sleepy teas' (herbal teas marketed as a sleep aid) as these can act as a diuretic, causing you to need the bathroom in the middle of the night (which interrupts your sleep). Try to stop drinking all liquid (including water) at least an hour before bed (maybe even 2 hours before bed if you have a small bladder!).

   
   

7. If you need help falling asleep, try having a small snack of goji berries or tart cherries an hour before bed (they help your body produce melatonin) or try a melatonin supplement if available (always check with your healthcare provider before trying any new supplement).

   
   

8. Avoid eating too close to bedtime. If our body has to digest food during sleep it doesn't have the chance to focus on all the other important tasks it should be doing while you sleep. Ideally, try to avoid eating after 7pm, to give yourself 3 hours to digest before bed.

   
   

9. Although we want to avoid blue light in the evening, we want to make sure we get real (outside) light exposure during the day, ideally first thing in the morning to wake us up and help our body get in tune with the circadian rhythm. Try to get outside (we're not talking about light through a window!) within an hour of waking, and get the light exposure on your skin and eyes (no sunglasses, but obviously don't look straight into the sun!).

   
   

10. If you struggle to physically relax in the evening, if you feel tense or have restless legs, try a magnesium glycinate supplement (it helps to relax muscles). Or try soaking in an epsom salt bath.

    
    

11. If you struggle to fall asleep because of anxious thoughts or a racing mind, try having a journal or notepad next to the bed and writing down your anxious thoughts (to get them out of your head and on to paper). Or write out a 'to do' list for the next day, to help you feel more prepared and relaxed, knowing you won't forget anything important.

    
    

12. While exercise is important for health, avoid strenuous exercise in the evening (keep it for the morning, or first half of the day). Exercising in the evening can increase cortisol levels, which can prevent you from relaxing and falling asleep easily.

    
    
    
    

If you struggle with sleep, or would just like to improve your sleep, try implementing these hacks and see if it makes a difference. It can take a while to make the habits stick and to see results, so try to be consistent for at least a month before assessing whether it's helping or not. If sleep still evades you (even after doing all of these things consistently) then do an audit to see what exactly is stopping you from sleeping (is it anxiety, is it a partner snoring, etc.?) so that you know where to focus more attention.

Which of these hacks do you already do? Which would you struggle to implement? Let me know in the comments!