10 Things That Will Help You Get a Better Nights Sleep




I’ve got a love hate relationship with bedtime, and with sleep in general. I am an absolute afternoon nap queen, in fact I could probably go back to bed for a cheeky 2 hour kip by 9am most days, but when it comes to getting my solid 8 hours – and in reality I probably need longer – at night my brain switches to overdrive. I know this isn’t an uncommon problem and so in the interest of science interest of blogging I’ve put lots of different sleep-inducing methods to the test and come up with a list of 10 things I found that actually makes a difference to how easy it is to fall asleep and stay that way all night.

Most of the things I do have become semi ritualistic. I like to have a clear bedtime routine that tells my body – and my mind – that it’s time to switch off and rest. Above all I think one of the most important things is deciphering firstly, what works for you and secondly, how many hours sleep you actually need each night. I know personally that my optimum is probably around 10 hours, though in reality its rare I get 8 and sometimes I survive on as little as 4, which quite honestly is just a bit silly and there’s rarely a good excuse for it. 



If you want to fall asleep soundly then you have got to put all tech away at least an hour before you intend to go to bed. That includes Netflix! There’s some science-y bit about how blue light isn’t good for your brain, but mostly I just find it to be a huge distraction. I tell myself I’ll have one last little scroll and…oh hey look! It’s 3am and I’ve ended up 8 months deep on my friend’s aunt’s mother in law’s cat’s Instagram feed. 



For the same reason as above, don’t rely on your phone to be your alarm clock because that inevitable means you flick it on right before bed to check its set and accidentally on purpose end up on Twitter. It also means that in the morning the very first thing you do is end up immediately online which just isn’t all that healthy. I love Wake Up Lights, not least because they help me with the darker Autumn/Winter mornings



Make your bed a place that you want to get into every evening. It doesn’t have to be super expensive, just think about the conditions you sleep best in. If you like to be cool at night then a high thread count cotton or linen is probably best, whereas if you fancy all the snuggly vibes then go for a soft jersey bedding set.



The right pillow can make all the difference to how well you sleep at night. Buying a Tempur memory foam pillow honestly changed the way I sleep and improved back and neck pain that I was suffering with throughout the day. Yes, it was expensive, but in reality I probably wouldn’t spent the same amount on a nice coat and yet this is something I’ve used every single night for the last two years. You can usually test pillows out at bed shops or department stores and it’s well worth getting the right shape and firmness for you, you can even get ones specifically for side sleepers!



For me, I like to follow my evening skin care routine then have a cup of herbal tea and read a book snuggled up in bed. Each step reminds me that it’s time to wind down.



There are lots of brands that sell (frankly, bloody expensive) night time blends and I’ve tried a lot of them. I’ve found the Clipper Sleep Easy Infusion genuinely helps me nod off. Basically, it tastes really nice and its a flavour that – for me – has become synonymous with falling asleep so I think drinking it reminds my body to stop for the day.



I know this probably sounds a bit silly, but a nice relaxing bedtime scent like lavender, chamomile or vetiver can be really soothing, as can the warm glow of a candle light. I burn candles pretty much all day long (is there such thing as a candle mortgage?) and I try to match my scents to the mood and avoid burning anything too uplifting in the evening.



My mum is really into aromatherapy and for the last few months I’ve been putting a drop or two of lavender on my pillow, and sometimes on my pulse points (be careful – you should only put pure oils on your skin and lots that you can buy cheaply online are blended with harsh additives) as I climb into bed each night. Even just sniffing the bottle helps me to zen out. I love essential oils so much that I’ve recently joined as a doTerra wellness advocate, so if anyone wants a bottle then I’m ya gal!



Being comfortable at night is really important there’s nothing worse than waking up with a big wedgey at 4am. True story. Sometimes I’m just happiest sleeping naked but I do love buying soft, cool pyjamas to pop on in the evening after a bath or shower. I’m absolutely obsessed with these palm print ones from ASOS at the moment.



If you really can’t sleep then resist the temptation to reach for your phone and instead read a good book. I think the trick is to get the lighting right so that you rest somewhere between ‘holy shit I’m reading on the sun’ and long-term eye strain damage. The only downside to this is that I’m notoriously bad at saying ‘one more chapter!’ and then not looking up for another six. A chapter or two before bed whilst you’re sipping your tea can help your brain to wind down and your eyes to get sleepy. 


Have you got any bed time tips that I’ve missed off?





  1. October 20, 2017 / 7:25 pm

    I love these steps, I sometimes find it really hard to fall asleep and actually need to find a good book to sit down and read every night instead of my phone! I’m also actually really want to use a light alarm especially for autumn/winter as I find the dark mornings really hard! xx

  2. October 21, 2017 / 8:21 am

    I always tell myself that I will put my phone away early on, do my skincare and then get into bed with a book but in reality, that almost never happens. I am so bad for always ending up on social media, YouTube or Netflix although I know how badly it influences my sleep! The endless scrolling at night time also means that I end up getting hungry again but being too lazy to get something, I go to sleep hungry, which makes it all even worse. I do agree with the 10 things you mentioned and I definitely need to become a lot better at putting them into practice. x

  3. October 22, 2017 / 5:05 pm

    So useful! I have problems sleeping too 🙄 but it’s probably your first tip that I struggle with most!
    Think I need to get some tea and a good candle as you suggest! X

    • Beth Sandland
      October 22, 2017 / 5:40 pm

      Yeah I’m AWFUL at putting my phone away in time! Definitely something to work on! Xx

  4. October 22, 2017 / 5:59 pm

    I love this post and so needed to read that babe I need to seriously need to stop scrolling through Instagram at night!!!!

  5. October 23, 2017 / 1:19 pm

    Such great tips, i seriously needed to read this as my sleeping is still a mess! Gonna try the herbal sleep tea you recommended, and I’m also obsessed with that ‘Sleepy’ body lotion from Lush, it smells amazing! Xx

  6. October 27, 2017 / 8:54 pm

    No. 3 is huge for me – I always get brushed cotton/jersey bedding now and tell everyone else to get it too. It’s so comfy!

  7. November 14, 2017 / 9:24 am

    I’ve heard that lavender can make you sleep better but I haven’t gave it a try yet. Thank you for sharing this. I need to take your advice to heart for a better sleep.

  8. December 18, 2017 / 1:13 pm

    Recently I have developed sleep anxiety and have not been sleeping more than 4-5h a night which makes me super tired. No matter what I tried my brain would just not let me fall asleep until around 3-4am and each bad night would make me even more scared of the next time I’d have to go to sleep. Thank you for those tips, I really have to invest in a good bedside lamp because the one I got from Tesco has something wrong with the wires and comes on and off whenever it bloody feels like it. It’s been off for the past week I think. If I could add anything to it, there are really good hypnosis videos or ASMR on Youtube. I know it kind of goes against your no phone rule but I find that if you have a Blue Light filter app, then videos that put you to sleep are a bit more acceptable than tossing and turning for hours. No scrolling through Instagram though! A hot water bottle is also very comforting.

    Julia xx

    • Beth Sandland
      December 18, 2017 / 3:59 pm

      Sorry to hear that! You might find the Paul McKenna audio tapes helpful: I used to listen to ‘I can make you sleep’ and it’s pretty effective xx

  9. December 19, 2017 / 11:43 am

    I, too, struggle with staying asleep! I could take naps during the day justfine, but for some reason staying asleep all night is really hard for my body to do. I’d love to find some oils, and for sure need to put my phone away an hour before I try to go to bed. Thanks for sharing!

  10. January 30, 2018 / 2:33 pm

    These are all great tips! I struggling with getting to sleep but find wearing a sleeping mask helps – it keeps my eyes closed and blocks out any lighting that might keep me up!

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