Is This Why You're Not Falling Asleep At Night?
- 7 hours ago
- 4 min read
Life is so, so busy nowadays. It's just non-stop, isn't it? I actually think that with the introduction of working from home and simply being online all the time, it's allowed us to become even more productive. We can get more done than ever before. You don't even need to commute between meetings now, you simply click "end call" and start another one. You could probably squeeze an extra couple of meetings into your day with all the time you've saved.
Now, that's great from a business perspective (well, probably for the business owners anyway, perhaps not so much for the person being worked like a dog!), but this constant "go, go, go" mindset never really seems to end.
After racing around all day, we then try to cram our personal lives into the evening. We pop to the supermarket, cook dinner, fold the laundry, tidy the house, catch up on WhatsApp messages and reply to personal emails. Then there's the latest series that everyone is talking about, and if you're behind, you've got several episodes to catch up on. Finally, just before bed, you have a little scrolly scroll through your phone which somehow turns into a twenty-minute deep dive into the latest celebrity drama. Before you know it, it's 1am, your body is exhausted, your mind is racing and, somehow, you're expected to fall asleep immediately.
The following morning you wake up feeling dreadful and convince yourself that you're simply "not very good at sleeping". But is that really the case?
Unfortunately, our bodies don't work like an on/off switch, and expecting anyone to drift off after a day like that is asking quite a lot.
What we need is a proper wind-down ritual, and this can work for everyone in the house too. Sleep doesn't begin the moment your head hits the pillow. In my opinion, it starts much earlier than that. For me, on an ideal evening, it's somewhere around 8.30pm or 9pm.
Our brains love habits, routines and little triggers that tell them what's coming next. Sleep is no different. Rather than expecting your body to suddenly switch off, we need to gradually create an environment where everything around us is signalling that the day is coming to an end. By the time you climb into bed, your mind and body should already be halfway there.
One of my favourite ways of doing this is by thinking about all five senses. If you repeat the same little rituals each evening, your brain gradually starts associating them with bedtime. Eventually, dimming the lights or making your evening tea becomes a cue that tells your body it's time to slow down.
Here are a few of my favourites...
SIGHT: Try to switch your screens off as early as possible, or at least put them on a warm, low-light setting if you do need to check them. I also love candlelight, a salt lamp or simply using table lamps instead of the "big light". It instantly changes the feel of a room.
HEARING: I have a small speaker in my bedroom that's set on a timer, and I'll either listen to a sleep playlist or a guided meditation before I fall asleep. The Headspace app is one of my favourites and you can get a free 30 day guest pass here.
SMELL: Every evening I use my Calm Botanical Essence in my oil burner, and I'll often pop a couple of drops onto my wrists too. Our sense of smell is incredibly powerful and closely linked with memory and emotion, so using the same calming blend each night can become another little signal that it's time to unwind.
TASTE: I love a cup of my Tsui Apothecary Time Out Lifestyle Tea in the evening. Not too late, mind, otherwise I'll be up needing the loo! After dinner, though, as I start winding down, it's become one of my favourite little rituals.
TOUCH: Comfort is everything here. Think super-soft bedding, your favourite pyjamas, a silk pillowcase, a warm bath or shower and, of course, your skincare routine. As much as the products I use are all medical grade, they still feel beautiful on the skin, and taking a little extra time to massage in my Cleansing Beauty Balm each evening is something I genuinely look forward to along with my fluorite gua sha stone.
Another thing I love is my Oura Ring (you can get 10% off here). I find the sleep data fascinating and, perhaps more importantly, it keeps me accountable. If I've built up a bit of sleep debt or I can see my recovery hasn't been great for a few nights, it usually gives me the little nudge I need to make some changes and prioritise an earlier night.
If you'd like to learn more about improving your sleep, why not download my SLEEP eBook? I go into much more detail and share plenty more practical tips that have helped both me and my clients over the years.
I'd really encourage you to try a few of these ideas this evening. Don't worry about changing everything overnight because these habits take a little time to develop. Start with one or two rituals, stick with them for a couple of weeks and then gradually build from there. You might be surprised at just how much easier it becomes to fall asleep when your body already knows it's bedtime.
Thank you so much for reading,
Emmaline
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