Sleep is essential to our mental and physical wellbeing, but many of us are still deprived of quality sleep and find ourselves to be tired during the day. If you are unable to fall asleep, we have some useful tips that will help you to get a healthier sleep habit and hopefully get some restorative sleep.
- Create A Calming Sleeping Environment
Creating a room that’s comfortable and ideal for sleeping, often this means a quiet, a dark room that is well ventilated and with a comfortable room temperature that’s not too hot or cold. Consider using earplugs, eye masks and blackout blinds as exposure to light may make it more challenging to fall asleep. Sleep spray or essential oils can also be a powerful way to help you feel calm and relaxed.
- Set Consistent Pre-bed Routine
Often poor pre-bed habits can be a major contributor to sleep problems. Creating a consistent pre-bed routine can help your mind and body to relax and get ready to fall asleep. It is important to wind down for last least 30 minutes before bed time. Dim your lights, avoiding use of blue light in phones and screens can help you transition to bed and help your body to produce a hormone that promotes sleep. You may find that a bath, reading a book, listening to calming music or perhaps relaxation stretches can help you to get into the right frame of mind for sleep.
- Better Bed Linen - Better Sleep
We spend one third of the day in bed, it is important to ensure you have a comfortable bed and bed linen to help you to relax at the end of the day. Choosing bed sheets made from natural fibres is vital. Whom bamboo sheets have the ability to regulate your body temperature and are amazing for keeping you warm in winter and cool in summer. If you have been having trouble sleeping due to night sweats, these will be perfect for you. Bamboo sheets can also dissipate body odour and reduce bacterial keeping your bed sheets feeling fresh.
- Food & Drink
Don’t we all love a cup of coffee to start the day. That’s totally fine, however having excessive caffeine or coffee late in the evening may keep you stay awake at night. Why not consider switching coffee to camomile tea as part of your night routine? If you are likely to experience acid reflux post dinner it is best to try to eat earlier in the evening.
- Exercise for better sleep
Regular exercise can help us stay fit and healthy. However, it is important to avoid being active close to bedtime. Make sure you exercise at least 3 hours before bed to benefit from the drop in body temperature. Light stretch exercise is generally fine before bed time as long as it helps you to wind down.
- Coping with stress
After a long day of work, often stress and concerns from your day can bubble to the surface at night, leaving us sleepless. Consider to try and deal with any concerns during the day and take steps to manage your stress can help with unwind at night. Try relaxation music and deep breathing exercises.