Sleeping may be something that comes natural to many, but some of us take a little longer to drift off. Here are seven tips that might help you to sleep a little easier.
These tips may not work for everyone, and are intended as advice. If you think you may suffer from insomnia, please speak to your GP.
Sleep is what helps us recharge for the next day / Picture Credit: Unsplash
Comfy bed
Having a bed that suits you as a person is rather important when it comes to wanting (and needing) a good night’s rest.
Your bed should be where you are most comfortable in your home, so finding one that is the ideal softness and thickness is more significant than you think. If you are picking a new mattress, take your time and try to picture yourself sleeping in it.
Cut down on caffeine
If you struggle to stay away during the day, there is no harm in having a coffee or energy drink to take you until the end of the day, but too much caffeine too late in your day can have a negative effect.
When it gets to the evening, try not to drink anything with caffeine in it, as that will disrupt your sleep during the night. A good night’s sleep can be more effective than drinking a few cups of coffee in the daytime.
If you feel as though you’re craving a coffee or fizzy drink, perhaps try a version with no caffeine; decaf still has great flavour but without the effect of keeping you up all night.
Regular sleeping hours
If you have a full-time job, going to sleep at the same time every night (or most nights) will have a great benefit on your sleep; this programmes you to sleep better.
However, if you do not have regular working hours to help you maintain a regular sleeping schedule, then this may be a little harder. The best thing to do, if you can, is set a time to be in bed for each night.
This may sound childish, but if you struggle with getting to sleep, the more you go to bed at similar times, the more your body will get used to being tired at that time, helping you sleep better.
Regular exercise
Going for a short walk or a jog can help you release some of the tension you may have built up; but be careful not to do this too close to when you plan to go to sleep.
Doing (strenuous) exercise before going to bed can keep your mind active for a while, making it harder for you to go to sleep.
Doing yoga, for example, may be better for before bed, as it slowly relaxes you.
Restful environment
The phrase ‘clear house, clear mind’ can be used perfectly here; if your home, especially your bedroom, is a calm, relaxing space, you are more likely to feel more relaced and able to drift off easier.
Perhaps you could invest in a sunset lamp, designed to ease you into sleep, some plants to oxygenate and release stress in your bedroom and, most importantly, make sure you fill this space with things you love, creating a happier place you want to spend more time in.
It is also important to keep this space clean and tidy, as this will make it easier for you not to stress over any mess, and will leave you stress free.
Relax before bed
Making sure that you wind down at night, especially after a particularly stressful day, will no doubt allow you to ease into sleep much easier.
Doing a wordsearch or crossword puzzle, reading a book or even doing a short yoga routine can do wonders to calm your mind, and let yourself relax after being awake all day.
Something easy to do is perfect before you head off to sleep, as your mind relaxes and recognises that you will be sleeping soon.
Write down your worries
If you feel as though you are not sleeping due to stress, worry or anxiety, then why not keep a worry diary?
A worry diary is the perfect tool to help expel your troubles. Purchase a book of your choosing, and begin to note down what is bothering you, along with some possible solutions (if you wish).
Doing this before bed should banish these worries from your mind, and allow you to sleep much more peacefully.
Written by Melissa, who you can follow on Twitter @melissajournal
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