A lot of us have had trouble sleeping at some point in our lives. Some more than others. Whatever it’s caused by, you’d swap a fitful night’s sleep for a peaceful one in a heartbeat. If you want to know what you can do about it and how to avoid it in the future, read on!
Next Day To-do List
Worrying about the millions of tasks we’ve got to do the following day can keep a lot of us awake or at the very least make it harder to drift off. To tackle this, make a to-do list or map and schedule a time to complete each item on your list. Making a visual of all your tasks can lower your stress levels, help you to sleep more restfully and give you a sense of control. Also, by doing this, you quickly learn which tasks take a longer or shorter amount of time and how to prioritise.
If you don’t get to complete all your tasks, simply move that onto your list for the next day save you having to stress about it.
If you work making regular to-do lists part of your routine, stress will be one less thing that could keep you awake.
Keeping your room dark
Sleeping in a dark room is very important for your health and a night of quality sleep. The darkness helps your body produce the hormone, melatonin, which is important for cancer prevention and a host of other things. Darkness when you sleep is so vital for melatonin production that even if a small amount of light hits your skin, production could be hindered and a lower amount will circulate through your body affecting your quality of sleep. So for a long, satisfying sleep turn off those lights.
If you’re a little scared of the dark, which some of us are, try this adult night-light:
If you live in a city with bright lights on all night, try this blackout curtain by The Gro Company.
It’s tempting to keep your phone, tablet or laptop within arms reach at night but using them right before you go to bed can affect how quickly you can drift off. When you settle in to sleep, your brain winds down its activity in preparation for a goods night’s sleep but using your device while in bed stimulates your brain and this has the opposite effect and can disturb your sleep patterns. Checking your device through the night can also stump your body’s melatonin production because of the light emitted, even if you’ve lowered your screen brightness to it’s lowest. Be sure to sleep with your phone at least 3 feet away from you and on silent so you won’t be tempted to jump up and grab your phone if you get a message or a call.
A lot of us depend on our phones for the time and to wake us up. Instead, try this LED alarm clock with a red backlight that's the perfect replacement for your phone.
Meditation is something great you can adopt to help you get to sleep better. One sure fire way to get you centred is to concentrate on your breathing which is the easiest thing to shift your focus to. By concentrating on your breathing, and only your breathing, you’ll find you’ll fall asleep faster than you expect. It’s also much better than counting sheep because who likes getting annoyed when you lose count?! Whenever you use this breathing technique at night, and you find your mind wander, slowly shifting your focus back to your breathing will lead you closer and closer to the land of zzz’s.
There’s no denying that exercise helps you sleep better and improve your sleep patterns. Just a bout of moderate-intensity exercise such as walking at your fat burning pace for at least half an hour can reduce the time it would take for you to fall asleep and can also lengthen the duration of your sleep. Just be sure not to exercise too close to your bedtime as it has a stimulating effect. Decide what time you want to get to sleep by and then schedule your workout 3-4 hours before that time.
Chamomile tea is a great staple to have in your kitchen cupboard not least because it helps you get to sleep. Its been known to relax nerves, muscles and reduce anxiety. Plus, it’s mild sedative effects make it the perfect hot beverage to drink before you peacefully hit the hay.
Try not to force sleep. Brew yourself a calming cup of chamomile tea and read a book to calm and slow your mind.
Here's our selection of a few more great products you can get your hands on for a restful night’s sleep:
Did you like this article? Do you have any other tips and tricks for a great night’s sleep that have worked for you? Feel free to leave a comment and let us know! After all, sharing is caring!