Elle Smith - How to inspire an amazing night of sleep

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Sleep is definitely time that is precious to us all, as it allows us to recharge our batteries. Elle Smith shares her creative list of ways to inspire an amazing night of sleep.

There is no question that sleep is very important to our function, affecting mood, eating habits and how our body functions. Adults between 18 and 65 years, need approximately 7 to 9 hours sleep per night according to the National Sleep Foundation in the USA. This equates to around 2900 hours a year, which is a lot of sleep. It is vital that we give sleep the importance that it deserves.

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"Silence is the sleep that nourishes wisdom"

Francis Bacon

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Here is the Elle Smith 10-steps to an amazing night's sleep: 

Tips Checklist for Great Sleep Elle Smith

 

1.   Free yourself from distractions;

I always try to ensure that I remove anything from my bedroom, which is likely to stimulate me and therefore cause my brain to be active. This will include television, radio and even reading in bed. All of these activities should be completed about an hour before you actually go to bed, and left elsewhere rather than the bedroom. This way there will be no temptation to seek them out when you should be sleeping.

2.   Never eat just before bedtime;

Eating just before bedtime is never a good idea as the stomach has to digest the food, and this can lead to stomach upset whilst you are trying to sleep. Equally, if you wake and feel hungry, then get up and go to eat but repeat your wind-down routine including allowing your digestion time to work.

3.   Ambience of your bedroom;

Given we spend a lot of time in bed, maybe we don't give this activity the priority it deserves. The ambience of your bedroom will include many thing, but this is about making the room comfortable to induce sleep. 

A bedroom should never be too cold, or even too warm and free from draughts and scent/smell. Now, that last one will seem strange but scents can irritate and may even cause allergies, which trigger sneezing or itching whilst you sleep.

I love clean, cotton sheets preferably Egyptian cotton. Some synthetic fabrics can cause irritation and allergy too. Silk is also luxurious, however some may find this otherwise natural fabric too warm; however I personally love this to sleep on.

4.   Make sure your bed is up to standard;

Your bed is probably the first item and most important to address. I cannot stress the importance of having a comfortable bed. This may seem obvious but many people sleep in beds which are broken or even simply noisy. The mattress is equally important as this comes into contact with your body, in fact it is paramount to regularly replace your mattress as they accumulate moisture, old tissue and generally become less comfy over time. Some mattresses require regular turning, and airing your mattress is always a great idea.

5.   The worry list;

Most of us will admit that night is when we tend to worry about the things that have concerned us during the day. This can lead to restless sleep, or waking intermittently as we revisit those problems and issues whilst we try to sleep. Once upon a time a great therapist told me about having "a worry list" at your bedside. We worry at night as we are anxious about dealing with an issue, and often cannot sleep as we know it is to be addressed. However, if you have a notepad and paper at your bedside, then you can write it down, and release this fear from your mind so as to return to a dreamy state of sleep.

This may sound too simple, however when you try this, you will realize that it truly does work. It is often the case, that we miss that which is glaring right at us.

6.   Deal with it;

Clearly, we all have worries and woes; and it is a constant in modern day life. However, it is not enough to just maintain a "worry list". We must equally start to deal with these issues and problems systematically. This will again free our minds for restful sleep, and even cause a feeling of euphoria at achieving success over problems. Guess what feeling happy and excited is also great for a wonderful night's sleep.

7.   Get a wind-down routine;

Train your body to know what is coming next - that is a great night's sleep. By having a routine, your body will know what to do next. I like to have a bath with aromatherapy scents, like ylang ylang and lavender. Add a nice cup of fresh mint tea to that and this is my heaven. Make sure that you work out what tells your body to shut down for sleep time, and each night follow this ritual to go off to sleep. Even if you wake, never stay in bed "thinking" about how you can get back to sleep, as it never works. Address the issue, if it's cold, then add a blanket and repeat your wind down routine in as many steps as you feel are required depending on the gravity of your disturbance.

8.   Be Just in Time;

Sleeping too late or even too early can be a problem as you will either wake early or not receive enough sleep time. Set a time that you feel comfortable with, as you body will acknowledge this by easing into the routine too. You should also make sure that you get enough hours of sleep as required, as stated adults need about 8 hours a night.

9.   Keep hydrated;

I always find that dehydration causes me headaches, so I tend to take a glass or bottle of water to bed. Ideally, you should drink a tall glass of water before bed, as this help to flush out your system, and for me reduces acid reflux. This is a vital measure if you have consumed alcohol earlier in the evening.

10.  Loosen Up.

There is nothing worse than sleep in tight or uncomfortable clothing. Sometimes uncomfortable clothing can lead to skin irritation or dry skin. Personally, I have changed my habits to sleeping without night-time attire, as au naturel, especially in the Summer months is perfect!

Well, this is my list of ideas to inspire an amazing night's sleep. Of course, you can be as creative as you like, as you may just come up with your own formula for the perfect night of sleep.

 




    8 Responses

    Mark
    Mark

    April 16, 2017

    Nice tip. Every point in this article makes sense. I think that it’s the most important and necessary things for our health to get a good night’s sleep. Elle, thanks for this article and keep inspiring us

    Sirio
    Sirio

    November 24, 2016

    Wow, this is just a great and inspirational post! Every point in this article makes sense. I especially like the routine thing… I normally don’t like routines, doing the same things again and again… BUT in this case it totally makes sense and sometimes routines make us more productive!
    And I totally can confirm the “don’t eat before sleep” thing… So Elle, thanks for this article and keep inspiring us ;)

    Brenda
    Brenda

    October 12, 2016

    Every time I read an article written by Elle Smith I know the “Inspired by Elle website” has connected with her audience. These tips are practical and I have been practicing quite a few of them. Dealing with “the worry list” is a task that I’ll put high on the list for me. After all, what’s the need of writing down a list of things that your worry about if you aren’t going to deal with what’s on the list? I think I’ll like to meet up with you. I’ll be in the UK soon and I was wondering if I could meet with you in London? I believe I can draw courage from your persona and some time in the nearest I want to say that I was inspired by the brand you are building. I’m keeping my fingers crossed.

    dutch
    dutch

    October 12, 2016

    I think the first item on this list is probably the most important. When I find myself awake at night and don’t know how to get back to sleep, I usually turn on the TV and try to watch a show or something hoping I’ll fall back to sleep. But I find myself staying awake for longer periods. I’m definitely going to take out my TV and do away with other distractions. Great tips, I believe every tip here will come in handy for different people.

    Jen
    Jen

    October 06, 2016

    Hi Elle Smith,
    I like the idea of wind down routine, I’ve heard of it many times before but never gave it much thought. My usual before bed routine usually consists of me reading, watching TV and a bedtime of whenever I fall asleep which is constantly changing dependent on my day. Have to say that I’m pretty inspired now to try out some of these tips.

    Hannah
    Hannah

    October 01, 2016

    These are fantastic tips. I’m actually guilty of doing the opposite of every single one of these points so these are some things I really need to take to heart that will significantly improve my ability to sleep restfully through the night! I think my biggest problems are the worry list (which you’re right, is helped so much by writing it down) and keeping a wind down routine. Usually I read before bed or I’m doing stuff right up until I’m going to sleep and this probably isn’t helpful. Thanks for sharing such an informative post!

    Andrea Robinson
    Andrea Robinson

    September 30, 2016

    Actually, I love the idea of a worry list. Lately I’ve been waking up in the middle of the night because maybe I thought of something or dreamed of something that I need to take care of. Having a list right there would be really helpful. Also, I’ve heard before that if you’re not going to be able to go to sleep right away, you should get up, just as you’ve said. (I usually do go to sleep right away, though.)

    I think it’s interesting that you don’t recommend scenting the room right before sleep. Some people probably do this out of habit, thinking that aromatherapy will make you sleep better, but I don’t. I find that if I’m burning incense or candles during the day, sometimes the smoke can be an irritant, even if the average person wouldn’t even notice it. So I can see the benefit of just having fresh air and not bothering with scenting.

    Good list. There are a few things here that I’m planning to try!

    Jim Liston
    Jim Liston

    September 30, 2016

    Over the years I’ve often had difficulty sleeping and have tried many of the things you talk about in your top ten list. Although it’s not for most people, I’ve found that a waterbed is perfect for me and have had one for most of my life. The “worry list” is a wonderful idea and is something that I will have to try. Sometimes, late at night, I’ll think of something that’s very important that I need to get done and will have trouble going back to sleep because I’m afraid that I’ll forget about it. But if I write it down, that will be a great way to remember! Thanks for that tip and I look forward to reading more of your interesting posts!

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