Having trouble getting enough z’s each night? It can be frustrating when night after night you lay awake wondering why you can’t fall asleep. Well, join the club because it is believed that 30% of adults suffer from the inability to fall asleep. This problem has impacts on our health, our job performance, our relationships, and our happiness. Here are 5 great tips to help you sleep.
# 1 Ditch the Tech:
It is a well document fact that that mindless scrolling through your phone or answering late night emails decrease your chances of dozing off. This is due to a few elements. Number 1 is the blue light factor. It has been proven that the blue light that radiates from electronic devices such as phones, laptops, televisions and tablets is a type of light that the brain interprets as daylight. This stimulates and changes of hormones in the brain making it difficult to drift into sleepy mode when your brain thinks it’s still daytime!
The problem lies with the use of our smartphones being so ingrained in the daily activities of our lives such as using these devices as our alarm clocks, always at arms reach. It makes sense that the temptation to check social media sites, work email, and/or the news headlines is often too strong to resist. As a result, you might feel energised from interacting with others or stressed out by something that you read when you should actually be relaxing. To counteract this try keeping the bedroom a technology free zone. This gives us time to unwind and block unnecessary distractions.
# 2 Smell Lavender:
The smell of lavender just exudes sleep! The dreamy sent immediately calms the mind, slows the heart rate and decreases our blood pressure. Lavender has been used throughout history for healing and relaxation aid. Get yourself a lavender-filled eye pillow or invest in some essential oils and let the relaxation begin.
#3 Take Note:
Ever find that your mind is racing before you fall asleep? Stresses of work, personal woes on your mind? It can be very helpful to keep a journal and write down everything at least two hours before you fall asleep which in turn will clear your mind and prepare you for sleep.
#4 Deep Breath:
Slow and controlled breathing has been proven to aid in relaxing the body and mind and help put you into a sleep-ready state. To do this get into a comfortable position and turn all your attention to your natural breathing pattern and feel the air enter and leave your nose or mouth. If your mind drifts try to focus your attention back to your breathing. You can also visualise your breath entering and circulating through your body before allowing it to exist and expel the tension as it leaves.
#5 Temperature control:
Remaining at a stable and cool temperature while you sleep is a crucial factor in gaining good nights rest. The body’s core temperature needs to drop 2-3 degrees to achieve a deep level of sleep which is necessary for the body to regulate it’s circadian rhythm. This determines when your body is ready to go to sleep and when it is ready to wake up.
When your body’s core temperature is lower you feel more drowsy and higher, more alert, making it counterintuitive for sleep. Therefore a falling temperature is the cue to onset sleep, also making you sleep more soundly. A few tips are to sleep naked! We are not being cheeky, this will ensure you don’t get too hot under all those blankets and clothes. Also choosing bedding which is breathable and kind to your skin such as 100% organic Bamboo Lyocell Fabric. Another great idea is to have a warm bath about an hour before bed. This may seem like a strange idea but the change in temperature created when your body is dried off and suddenly out of the warm water will begin the cooling process.