To ask for sleep advice? Struggling!

[JustLikeThat647]

I haven’t been sleeping well recently. It probably doesn’t help that I’m also a night owl. Recently though, I’ve gone to bed later and later, and feel awful the next day. For context, I work full time. Very grateful for any advice on having a sleep routine that works. Thanks.

What does your routine look like right now?

Very hot bath with something lavender added. Leave all tech out of the room (no TV no phone). Sleep spray on the pillow. Read a book before you go to sleep. I also put on a lo-fi sleep playlist.

I used to really struggle (due to dreadful anxiety) and this is my secret recipe. The tech is the biggest one. Scrolling on your phone in bed you’ll feel like 💀 the next day.

Thanks both!

Oh god, it’s awful, @MummytoE!

I tend to get ready for bed around 10:30-11pm. I then get into bed, then tell myself I’ll read a book (from the huge pile on my bedside table that I genuinely want to read). Instead, I always end up on my phone. I start off doing stuff on my phone that I haven’t given myself time to do during the day (because I’ve napped after work), and then just move onto mindless scrolling.

I totally agree with keeping tech out of the bedroom, and I’ve bought an alarm clock so I don’t have to rely on my phone. I think I need to be pretty disciplined about not using my phone after say 11pm and about getting into a regular routine of going to sleep at 11, and then getting up at say 7. Hopefully that will make it easier.

The nap after work is probably a major factor! Try to cut that - and maybe go to bed earlier?

Do you always get up at the same time?

It's really bad to sleep in at weekends if you struggle to sleep as it makes it even worse to mess around with body routine.

Try taking a magnesium glycinate supplement too (Try Nutrician Geeks) as that's helped me with sleep too.

Put your phone away from your bed so you can't reach for it. You should read instead.

I would start with cutting out the after work nap. You might feel like you gave to drag yourself through the rest of the day for a few days but at least you'll be ready to sleep when you get to bed.