We all have restless nights from time to time but if you are finding that your restless nights are becoming more and more frequent, don’t worry we are here to help!
There are many culprits for our sleepless nights. Everything from daily life stresses to irregular sleep schedules can negatively impact the quality of our sleep.
Try some of these popular sleeping tips to get your quality night’s sleep back!
Avoid Using Your Phone For 1 Hour Before You Go To Sleep
I’ll put my hand up and say I’m guilty of being glued to my phone right up until the moment I close my eyes to go to sleep. However it has been proven that the blue light emitted by your phone hinders the production of melatonin. Melatonin is the hormone that controls your sleep-wake cycle, also known as your circadian rhythm. This makes it more difficult to go to sleep and even more difficult to wake up the next morning.
As well, watching Tik-Tok and YouTube videos right up until the moment you fall asleep keeps your brain engaged. This makes it harder for your brain to switch off. Try reading a book instead of using your phone. Reading allows your brain to wind down for the day and helps you relax. This will enable you to have a longer and deeper sleep.
Another option is listening to a sleep meditation or podcast. (you may need your phone for this one but as long as you aren’t looking at your phone you’re ok!) A great app to try is the Calm app. The app consists of a variety of different calming meditations, music and scenes designed to give you a better nights sleep. Find out more at calm.com
Make Sure The Temperature Is Cool
Ever found yourself getting sleepy when you are feeling cold? This is because a cold room helps the body lower it’s core body temperature which signals to your brain that it is time to go to sleep.
Try to avoid having the heating on for too long before bed and consider wearing lighter pyjamas or less layers to bed!
Have A Dark Room
A pitch black room helps you sleep better as there is less stimuli to keep your brain and nervous system going. Lights signal the body to be aware so by sleeping in a dark room there are less distractions and your body can doze off to sleep better.
A Good Sleep Schedule Is Key
Having a consistent sleep schedule maintains the timing of the bodies internal clock. This makes it easier for your body to fall asleep and wake up in the morning. It may be dificult at first but after a few nights your body will begin to catch on to what time you go to sleep at and what time you wake up. This is what people mean when they say they “wake up naturally” at certain times. Their internal clock is well trained at going to sleep and waking up at a specific time.
Make a plan to go to sleep at a certain time and wake up at a certain time and you will be having better sleep in no time!
Have A Night Time Routine
A good night time routine allows you to wind down from the day and signals to the body it’s time to go to sleep. Do your skincare routine, turn down the lights in your room and read a book. Staying consistent with your routine will allow your body get in to a rhythm and will improve your sleep. A night time routine goes hand in hand with your sleep schedule. Conquer the two and you will be sleeping like a baby in no time!
Drink Chamomile Tea
Chamomile has long been known to reduce inflammation, help anxiety and improve sleep quality. It is commonly regarded as being a light tranquilizer or a sleep inducer. To induce sleepiness drink one cup of camomile tea approximately 45 minutes before you go to bed.
Spray Lavender On Your Pillow
Lavender is widely hailed for reducing anxiety but it also great at improving sleep quality as it helps you to relax! Popular lavender sprays that you can try are This Works Deep Sleep Pillow Spray. The Spray is designed to give you a rejuvenating deep sleep as it is formulated with lavender, vetiver, and wild camomile oils to help your body sink in to a deep sleep.
Another popular pillow spray is L’Occitane’s Relaxing Pillow Mist. The mist is a blend of lavender, bergamot, mandarin, sweet orange, and geranium. All essential oils that are known for their relaxing qualities.
Try A Melatonin Supplement
If you have tried the tips above but find you are still struggling to have good nights sleep, it might be worth your while trying a melatonin supplement. Melatonin, as mentioned earlier in this article is the hormone responsible for controlling your sleep-wake cycle. You can purchase melatonin in your local pharmacy or health store.
We would like to stress however, to try our other tips first before taking melatonin and speak with your GP first.