5 Switches You Need to Make For a Better Nights Sleep | Victoria jiju

This week I went back to work after the six week holidays, with that been said, I have had such a hard time getting to sleep in the evening. This has lead me to research different ways that would help me get a better night's sleep. From all the research I have completed, I have picked out the key pieces that I think will help you have a better night's sleep. So grab a hot cup of coffee and read the switches you can make to have a better night's sleep starting tonight.

1. Switch your phone for a book 

Spending time on technology before bed suppresses the release of the sleep-inducing hormone melatonin due to the blue light technology radiates. Using technology stimulates the brain into being more active therefore, the more technology you use before bed, the less chance you will have of having a good night's sleep. Consequently, I suggest the hour before you hope to fall asleep switch any technology out for a book. Old fashioned books or e-readers that use e-ink like the kindle paperweight are a good option.  Books allow your brain to focus on a different narrative separate from your everyday life and therefore make it easier to go to sleep without focusing on other things that are currently going on within your life.

2. Switch Your Morning Shower for a Night Shower

Having a shower at night encourages a good night's sleep. According to research showering at night impacts your circadian rhythm. In essence, a shower helps to change the temperature of your body making it more conducive to sleep. Therefore, by switching your morning shower to a night one your body is more likely to have a good night's sleep.  

**Bonus tip; Showering at nighttime allows your skin to be clean before bed. Therefore any dirt you have on your skins will not be caked onto your bed sheets that you will then sleep in for hours. This means your skin should become healthier and clearer.

3. Switch Irregular Bed Times For a Fixed Time 

Having a fixed bedtime allows your body clock to understand when it should sleep and when it should be awake. When a routine is established, your body is more likely to understand when it should be winding down or when it should waking up. Therefore, a strong routine of a set bedtimes allows your body to regulate this activity. Moreover, being aware of your bedtime allows you to fit in the right amount of sleep you require to be fully functioning the next morning.

4. Switch Caffeinated Drinks For Water After 4pm 

Make the switch from any type of caffeinated drink after 4pm to water. Caffeine stimulates the brain and stays in the system a lot longer than one would think. Research has show Caffeine can still affect the body even when drank six hours before bedtime. As a result, it's important to reduce the amount of caffeine you consume before bed to have the best night's sleep possible. Remember if you do need a drink though to hydrate your body with water.

5. Switch 30 mins of TV for 30 mins of Exercise

Exercising for approximately 30 minutes in the afternoon or night is much more helpful in getting you a good night's sleep compared to watching the TV. Exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. Exercise has also been proven to aid anxiety and sleep disorders making it easier for your brain to wind down and switch off.

If you've been experiencing disruptive periods of sleep recently, I hope by implementing some of these habits and tips you can eventually aim to have a more peaceful and better night's sleep. Let us know if you have tips to share with the community about getting a better night's sleep in the comments below.

Thanks for reading the blog today, 


  1. I have been struggling with insomnia for MONTHS due to Covid stress. I think switching the phone out for a book and adding in 30 minutes of exercise before a night shower will actually help. I never considered this. Thanks for posting Victoria!

  2. These would help with babies and children also �� circadian rhythm in babies having a wee bath every night, love this blog �� xxxx

  3. This post is perfect timing. I have an issue with sleeping with the tv on and I'm sure it disrupts my sleep. So i'm working on cutting the tv off and not using my phone before bed. Great post!

  4. Great article! Thanks for the tips.

  5. Awesome advice! Thank you for sharing!

  6. Great habits to live by! I typically do the evening shower to help relax for sleep, and the morning shower to help wake up for the day!

  7. these are really helpful tips to getting quality sleep at night.
    thanks for sharing this awesome post!

  8. This is absolutely wonderful advice. I do most of those things actually and they do work

  9. Great tips. I need try some to help my sleep pattern.

  10. I love the idea of bedtime switches. Thanks for putting this together!

  11. Great advice! Less screen time at night is definitely helpful for me!

  12. Excellent tips. Sleep is so important for our health and to keep our immunity strong during these times. Pinned!

  13. Great tips, I'm guilty of doing the opposite of a few of these and I really need to do better. Switching my bedtime has been a game changers for me not just in helping me fall asleep but also having an easier time getting up in the morning.


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