I am craving sleep right now but I can't because I have a raging assessment to finish soon but I want to take a break, so I'm writing this instead!
For the past few years, I have had the worst sleep patterns where I'd go through phases of not being able to fall asleep for weeks until around 5am no matter how tired I was and other periods where I would sleep like a baby as soon as I got into bed. Since then, I've found some tricks to get me suitably relaxed to drift off to sleep :D1. SOUND
For me, the best sound to fall asleep to are background sounds which has no harsh vocals so sounds such as traffic (I grew up in the city, hell yeah), rain, instrumental, white noise et cetera are ideal. Also, nothing too dramatic. Sometimes certain styles of modern, digital music work well such as Capsule.
Check out: RAINYMOOD
, ZEN DESK
I've noticed that the temperature of my feet will dictate to an extent the temperature of the rest of my body so I use heating pads
that are microwaveable. I don't like hot water bottles because although they stay warm longer, I'm paranoid about them leaking! 3. LIGHT
I also have an eye mask that can be chilled in the freezer so I can avoid puffy eyes in the morning and also because it blocks out light which is important because I've found that I cannot tolerate light when I'm trying to sleep as well as when I was younger.
My mask is pretty adorable!
So we've covered sound, ideal temperature and light which means we're getting close to a cocoon of warmth and calm. 4. CONSUMPTION
Before I sleep, I like to drink a mug of HORLICKS
because its warm, frothy and tasty! Studies have shown that the amino acids in milk a good nights sleep and also activate a hormone that makes people more active in the morning. I also don't like going to bed feeling like there's a vacuum cleaner in my stomach, so feeling not bloated and not starving is nice. Brush your teeth after obviously.5. MIND
Its hard to sleep when your mind is racing. I remedy this by taking 10 minutes to write down everything that's bothering me, that I'm stressed about or I need to remember. I also meditate which can be as simple as just "being present" as my old mediation teacher would say, noticing every sensation on my skin or focusing on my breathing. 6. MASSAGE
I've only recently realised how good massages feel especially around the shoulders, neck, arms and feet which is convenient because you can massage them yourself! There are lots of youtube videos that give a good overview but the most important thing I've learnt is to just focus on the spot you're massaging and to be gentle.
You don't need to do everything at once on this list obviously but just doing one or two of these things help me chill out a lot.
I'll add onto this list in the future if I find anything else and expand on these points when I have more free time and not an assignment due in 5 hours.