If there’s one thing that we adults struggle with more than anything else, it’s getting a good night’s sleep. It always seems that either we struggle to get to sleep in the first place, or that if we do doze off instantly, we struggle to stay asleep and have a good quality sleep through the night. The trouble is, a lot of us don’t realise that we’re not actually helping ourselves to get a good night’s sleep – and sometimes, it’s, in fact, the opposite. If you’re struggling to catch some Z’s at night, here are the foolproof methods of drifting into dreamland successfully.
Leave Work, at Work
It doesn’t matter whether you’re a heart surgeon, a property specialist with Ready Steady Sell, or you work in retail – once you’ve left the “office” or similar, leave all of your work and the stress that comes with it, at the door.
The problem with work nowadays is that we have such easy access to it. With the evolution of technology everchanging, it’s now easier than ever for us to access our work and emails through an app on our smartphones. This means that it’s now actually harder than ever, to leave our work at work – and some of the time, people will even be likely to check their work emails whilst lying in bed. This does not bode well for a peaceful nights sleep, so if you can, leave all work-related stress at the office.
Reduce Your Blue Light Exposure on an Evening
Following the previous points we’ve made about checking work emails on our phone in an evening, it, in fact, seems to be the case that we should be avoiding the use of our smartphones altogether.
The blue light that smartphones and computers emit, has been linked to many issues – one of which, is sleeping. This is because it impacts the circadian rhythm in your body, and tricks you into physically thinking it’s day time which ultimately makes it harder to sleep. It’s also been linked to reducing hormones such as melatonin, which is what helps you to feel relaxed and sleep easier. Although there are certain apps and glasses that can help to block the blue light from your phone or computer – however, the best method is undoubtedly to spend at least two hours away from it before sleeping.
Try Not to Consume Caffeine Late in the Day
We know, big shocker, caffeine is stopping us from sleeping. But have you thought about what time you actually stop consuming caffeine on the average working day, and whether or not this could be impacting on your sleeping pattern?
The vast majority of people will tend to have a coffee or two in the morning to get them ready for work, but some people actually find themselves drinking it every hour or so to get through the day. Now, caffeine stays elevated within your system for as many as eight hours – so if you’re drinking a lot of coffee or are ingesting a lot of caffeine in other ways after three or four in the afternoon, you’re just asking for trouble sleeping.
Caffeine actually stimulates your nervous system, which is what stops you from sleeping when you overdo it. If you’re craving a coffee later afternoon, why not try switching to decaffeinated, going for a drink with lower caffeine content like tea, or better still having a big glass of water. Hydrating the body helps to boost energy, so try drinking more water if you’re struggling to cut down on your trips to the coffee machine.
Set a “Bed Time Routine” That’s Right for You
Last of all but certainly not least, studies have actually proven that setting a sleep time routine can help you to relax and sleep easier.
The ideal bedtime routine looks different to everybody, but there are certain things that are recommended to help you to relax the body ready for sleep. Some examples of these are taking a hot bath or shower, using lavender oils, drinking chamomile tea or even reading a good book.
Any activities that don’t stimulate you too much and help you to relax are right. Lavender, however, works well universally as it’s scientifically proven to help with feelings of worry and anxiety – which are usually what keeps us awake at night.
Supplements and natural remedies
Sometimes even the best routine won’t be enough and reaching for natural remedies can be the answer. I personally use a lavender pillow spray when I really need to switch my brain off but there are lots of options available. Trying a botanical supplement like those available from goldbee.com could be the answer for you.
Finally, why not try some deep breathing exercises whilst lying in bed? It’ll slow the body and the mind down, and you’ll feel yourself sinking into a naturally wonderful sleep.