5 Steps for Effortless Sleep — How I Learned to Sleep Better at Night

I used to always struggle to fall asleep, which was bad news is you knew me back then.

I’m one of those people who need a solid 7.5–8 hours of sleep every night, otherwise I can be incredibly irritable, which isn’t great when you struggle to fall asleep every night. Luckily, after many years of trial-and-error, I settled on a nightly routine that ensures I fall asleep effortlessly every single night. So, what’s the secret?

#1 — No Technology Within 30 Minutes of Sleep

Yes phone addicts, I’m looking at you.

It’s a well-know fact that technology stimulates our brain. It keeps us scrolling social media and continuously picking our phone up when it hasn’t gone off, but it’s ruining your sleep. It is almost impossible for your brain to switch from that level of stimulation, too being relaxed enough for you to fall asleep. So make sure that you’re winding down and putting those devices down well in advance of going to sleep.

Another tip is to leave your phone in another room or at least across the room on a shelf (don’t worry, you’re not missing out on anything). Make sure you put it on do-not-disturb mode too, that way it won’t light up your room and distract you.

#2 — Read Fiction Before Sleep

I always used to struggle with overthinking. As soon as my head hit the pillow, it felt like a room full of voices were talking to each other in my head. Everything I was worried about would flood in.

I find that reading for 15–20 minutes before I go to sleep helps to fill my mind with more positive thoughts. It distracts me and allows my brain to relax, so that when I close my eyes, my only thoughts are of Frodo Baggins or Harry Potter.

#3 — Room Temperature

Let’s face it, no-one wants to sleep in a sauna. If you’re hot and bothered, it becomes increasingly difficult to sleep. If you’re worried about the cost of running a fan throughout the night, try opening the window for an hour or so before bed and let some fresh air in. Your body will thank you for it.

#4 — Journal Before Bed

For similar reasons to reading, I make sure I write my journal every night. I make sure that I write 3 things that I’m grateful for, something I learned that day and do a brain dump. It gives me the opportunity to get everything off my mind, furthering the removal of any anxiety in my mind. This format also has the added benefit of re-shaping your perspective to one of gratitude, which will help with your happiness.

#5 — Peppermint Tea

Finally, my secret weapon.

Peppermint tea has been my saviour when it comes to falling asleep. It helps to settle my stomach, ensuring I don’t feel the weight of dinner. It also helps to calm my mind. It’s not that the peppermint tea has any particular qualities that promote sleep, rather my brain views it as a trigger.

The warm, soothing taste of the tea helps me reach a state of pure relaxation directly before I fall asleep — but you’ll have to train your body to make it through the night without a bathroom trip.

So, there you have it. My 5 steps to an effortless night of sleep. Please give them a try and comment any tips of your own.

Sweet dreams.