Do you have problems getting to sleep in the evening?
All is not lost, there are some really simple changes you can make that will help you get the good night’s sleep you’ve been longing for.
There are many factors in your life which may be contributing to your poor or lack of sleep. Relationship problems, illness, work related stress, and many other things. It’s no surprise to many of us, that managing to get a good night’s sleep can seem somewhat impossible, even when we feel relaxed.
Take a look below - Have a listen to our audio files and have a read of our tips on how to get a better nights sleep.
Here are some helpful tips in helping you get yourself some good quality sleep.
It’s important that you maintain a pattern and routine with the time you retire to bed, go to bed and get yourself up at a regular time every day. Even during the holidays, whether school is out, or you are on a break from work for any period.
The consistency with regulating your time associated with bed reinforces your body’s sleep-wake cycle.
The key to this routine is to not be disheartened when you lay awake or struggle to nod off.
You may be having difficulty in sleeping due to many bedroom factors, is your bed to hard? You pillows to soft? It’s important to be comfortable in bed, change your pillows or buy a new mattress if your current one doesn’t satisfy your comfort needs.
Loud noises could also be contributing to your waking or sleep problems, try moving your bedroom to a quieter room, or use earplugs for an undisturbed night. The recommended environment for sleep, is a quiet, dark and cool room.
You should also only associate your bedroom with sleep (and love making), do not got to bed to watch tv, use a computer/tablet or especially not eat. It’s important that your body and mind knows that when you rest in bed, you are there to sleep.
Keep A Sleep Diary
Sometimes a record of your sleeping patterns may help you find why you are sometimes failing to get an adequate sleep.
Different things work for different people, the important thing to realise is that you have to give every tip a fair trial, at least for a week before you may notice any significant changes. See what works for you by keeping a sleep log, and a notebook on what you did and how you approached your bedtime.
A long nap or a nap taken too late in the day may adversely affect the length and quality of your nights sleep.
If you have trouble sleeping at night, a nap will only amplify problems.
We''ve created these 3 different sounds of nature recordings for you, all of which are for a duration of 30 mins.
Sometimes simply lying down and listening to the calming sounds of nature will be enough to help you drop off to sleep. Feel free to download these and take them with you.
Knowing how certain foods and drinks affect the body can help keep you alert during the day and avoid the agony of sleeplessness at night.
Another simple tip is to keep an eye on your evening intake of food. A full stomach may interrupt your sleep. It’s important to allow at least 3 hours after eating before you go to bed. Also, just as important is to not go to bed on an empty stomach. A completely empty stomach may interfere with your ability to sleep, just as much as a full one.
Some foods which are recommended as a snack before bedtime are yoghurt, soya beans and peanuts, they all contain chemicals which can help the body produce serotonin in order to relax.
Sugary foods eaten about 30 minutes before bedtime can actually act as a sedative. Honey has the same sedative effect as sugar and may get you to bed just as quickly. Try adding 1 tablespoon of honey to some decaffeinated herbal tea or even to your glass of warm milk for a relaxing pre-sleep drink.
As crucial as it to avoid certain foods, it’s also important to keep track of your drinks when approaching bedtime. Caffeine is a stimulant, which can keep you awake even if you drank them earlier in the daytime. The effects of caffeine can last in the body for up to 12 hours.
As an alternative to caffeinated drinks, try a glass of milk in the evening, or a chamomile tea. Drinking a warm glass of milk before bed is a historical treatment for sleeping problems. Scientists believe that, the chemicals it contains help the brain ease into sleep mode. It’s always best to try and have your last drink an hour before you go to bed.
And steer clear of the thought of an alcoholic drink, while alcohol will make you feel sleepy, it will also affect the quality of your sleep.
If you don’t spend a lot of time during the day with any form of physical exercise, this may also be contributing to the poor quality or lack of sleep. The human body uses sleep to recover and repair, while if there is nothing to recover from, your sleep cycle could suffer.
Don’t exercise right before bed, while it is recommended to exercise your body and maintain a healthy lifestyle, you should be starting to unwind for bedtime about 2 hours before you intend to go. This will enable your body temperature to lower and begin to relax after the heart rate increase that will accompany your exercise.