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4 Ways To Get The Best Sleep Of Your Life

Unlocking Blissful Nights: Four Proven Ways to Transform Your Sleep Quality - By Chloe Markham

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I bet you can vividly remember the last terrible sleep you had. Maybe it was even recently. One of those nights where you end up staring at the ceiling and willing sleep to come. The next day begins its inevitable plod and your poor sleep makes you cranky, stressed, and maybe even a little anxious. You're absolutely not the best version of yourself, life is harder, and people don’t like you as much.

But I’d also put money on you remembering a really good night’s sleep. At least I hope so. One of those nights you’re absolutely exhausted, when you wake up hours later refreshed and feeling capable. What’s your day feel like then? If nothing else, you’ll be way more capable of doing the things and interacting with life. Life is just easier with better sleep.

And yet here we are. Sleep isn’t always easy. Even those days that leave us exhausted don’t always result in a refreshing night in bed. So what’s the solution?

Hint: it’s not a magic pill. Good sleep hygiene comes in myriad forms and takes work. I know, I’ve been through most of them. Some will work better for you than others, and it might take a little time for you to find your rhythm, but when you do, you can start to say hello to the best version of yourself every single day.

Here are my top four ways for the best sleep of your life:

1. Practice restorative yoga

Restorative yoga is basically the queen of sleep. You’ll find yourself using props and pillows to comfortably arrange yourself on your mat (or bed), before resting in various positions that support relaxation and nervous system downregulation - giving your body the signals that it’s time to slow down and prepare for sleep.

Practice online (there are loads of sleep-related sessions and courses in my membership, The Yoga Revolution) or practice poses such as legs up the wall pose, supine spinal twists, forward folds, and savasana, using props to make the poses feel comfortable and restful.

2. Create a sleep-friendly environment

Try to avoid bright lights after dark, opting instead for candles or soft, warm lighting. Once you’re ready for bed, try to make sure your bedroom is as dark as possible after lights-out. This means blocking out any outside lighting, or any lights from charging devices or sockets (or it might be helpful to use an eye mask). 

It sounds an obvious one, but reducing noise will also impact your sleep. Make sure to turn off any devices that might make noises, and consider using earplugs if your building is noisy (or your partner snores!). I swear by my Loop earplugs.


3. Create a sleep-friendly routine

Things that can negatively impact sleep include working out late, eating big meals late, and exposing yourself to bright lights toward bedtime. Try to limit your mealtimes to at least three hours before you expect to turn in, make time for your workouts earlier in the day, and opt for a good book in the last hour before bed rather than TV for a sleep boost.

Try to stick to a regular sleep schedule, too. This means going to bed at roughly the same time each night, and waking up at the same time each morning. This is really helpful to regulate your circadian rhythm - a vital in-built system that supports your sleep and daily energy levels.


4. The ultimate circadian support: get enough daylight

Try to get a big old dose of daylight (by going outside, not through a window) within an hour of waking up each morning. You might go for a walk, take a workout outside, or sit with your morning coffee - it doesn’t matter. Exposing your body to daylight early in the day is the best way to regulate your circadian rhythm and ensure healthy sleep patterns.

I hope this helps you get the best sleep of your life!

Chloe Markham

Chloe Markham is a joyful living coach, a yoga teacher, and a mindfulness guide with one mission: to make the world a more joyful place.