Hello you beautiful thing!
In this video I share my tips on how you can get a better sleep tonight. This Instagram Live Video was published on 20 February 2019 so for those of you that missed it, check it out below (or skip straight away to my 6 tips below the video).
Here are my 6 tips to getting a better sleep tonight:
1. Shut off all technology at 8 pm 📲 (Don’t forget to turn off your Wi-Fi router too)
2. Make your own healthy chai latte 🍵 (also see my other Bedtime Tonics for a better sleep)
3. Journaling (Whilst sipping on my yummy scrummy home-made healthy chai latte)
4. Sprinkle lavender oil on your bed and put this in the diffuser to make the house / bedroom smell nice
5. Guided meditation or breathing exercise before bed 🧘♀️ (see a list of Guided Meditation You Can Do at Home) or check out:
-> Guided Meditation Before Sleep: Let Go of the Day
-> Sleep Meditation: Release Worry Guided Meditation Hypnosis for a Deep Sleep & Relaxation
6. 10pm bedtime 🛌 “say out loud what you are grateful for today”
Why I Track My Sleep
Personally I have been tracking my sleep for a few years. I used to use a FitBit Charge HR to track the hours of sleep, now I am using my Apple Watch to track more information about the hours of sleep, the sleep cycle I am in such as REM or Deep Sleep, and I track my heart rate during my sleep.
Currently I use an app called Pillow App (screenshots below) which has proven to be helpful to me as it helps me track my sleep cycle and stage, heart rate and even records audio (for those that talk in their sleep).
I am waiting for my Our Ring to arrive soon which will help me track my data further (YAY! I’m soooo excited!!!)
Here’s an actual screenshot of my sleep. It shows 85% quality sleep and just under 7 hours of time asleep. You can see I had 29% deep sleep. 
Here’s a catch up on sleep kind of day. It shows the hours of sleep, when I was awake and the sleep quality. 
Here’s my heart rate during my sleep.
When you wake up in the morning and you feel “kinda tired” that’s normal for most people. For that exact reason I am tracking my sleep data is so that I can get a factual analysis of “how well” the body is actually rested, and how far I can push myself today in the gym (or whether I perhaps need a rest day or a recovery day – also see “Why it is okay to sometimes skip your workout” ). If you are interested read to learn more see The Importance Of Sleep For Muscle Recovery
Sleep Ritual Resources
Final Thoughts
I hope you enjoyed this post and learned something about how you can get a better sleep. I’d love to hear what works for you and if you have any other suggestions for a better sleep. If you know somebody that would benefit from this post please pass it on 🙂
Have a wonderful day!
You must be logged in to post a comment.