Failing to fall asleep can be one of the most frustrating things to experience. Being exhausted and unable to drift off, can leave you feeling grumpy, tired and irritable, to say the least. Whether it be due to anxiety, distracting noises, a bit too much caffeine or our partner’s relentless snoring, we’ve probably all experienced difficulty sleeping at some point. Luckily there are a few tried and tested methods to help you nod off to sleep and beat insomnia.
Here are some healthy tips to help ensure a good night’s sleep, leaving you fresh and rejuvenated come morning.
1. Limit your caffeine intake
Caffeine interrupts the flow of melatonin in your body, which is the chemical that actually sends you to sleep. If you can, try to limit your caffeine intake a few hours before bed and see if that helps you drift off to sleep a bit easier in the evenings.
2. Avoid alcohol before bed
Alcohol actually blocks REM sleep, which has been shown to cause migraines and poorer memory. Try not to consume alcohol too close to bed time and you should experience a much more peaceful sleep.
3. Exercise
Exercise is a great way to ensure a good night’s rest. Moving your body can help reduce the stress hormone that often keeps us awake, allowing for a relaxing and deep sleep.
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4. Create a bedtime routine
Having a bedtime ritual can signal to the body that it is time to go to sleep. This routine can be having a bath, reading a book or listening to some calming music. Whatever floats your boat, get into a habit of doing this every night and your body will know when its time for bed.
5. Avoid long naps during the day
This may be difficult if you are very tired during the day, but having a nap throws off your sleep cycle and will make falling asleep at night much more difficult. If you can manage to power through head to bed a bit earlier rather than taking a nap during the day.
6. Turn off electronics before bed
It may be tempting to do a few quick things before read but it’s best to avoid going on your laptop or cellphone straight before bedtime, as the blue light from the screen delays the release of melatonin and causes you to become more alert, throwing off your body’s natural sleep-schedule.
7. Create a dark environment
Your bedroom should be cool, dark and quiet in order to maximise sleep. Trying to sleep when the room is too light could interfere with your circadian rhythm (your body’s internal clock) and make it more difficult to fall asleep.
8. Keep a journal
If it is stress and anxiety that is keeping you awake, try writing down your thoughts in a journal to stop your mind from running in circles, this should allow your brain to rest.
9. Try breathing exercises
Another great way to get your body relaxed and ready for bed is breathing exercises. Deep breathing exercises can activate your body’s relaxation state, lowering your heart rate, blood pressure and stress levels.
10. Spend more Time outside
Try to spend time outside during the day. Natural sunlight during the day helps to regulate your body’s circadian rhythm, improving daytime energy and night-time sleep quality.
11. Bonus Tip
Use a sleep aid or sleep supplement to help get to sleep quicker and improve your quality of sleep. A daily supplement can help to promote healthy sleep by regulating your circadian (day/night) rhythm. Try a supplement that contains natural sleep aids like Valerian and Chamomile so as not to upset your body’s natural rhythms too much.
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