If there is one thing that we all need more of, it’s sleep! Just think about how often you hear people mention that they are feeling tired or achy, or how hard it is to get yourself out of bed in the morning. There are plenty of reasons to why you might not be getting enough sleep. This can include:
- Feeling stressed or anxious
- Feeling overworked
- Being tense or unable to relax
- Feeling uncomfortable (springy mattress, broken bed frame)
- Your room is too bright
- You are surrounded by too much noise
- Feeling hungry
However, whatever the reason, it is important that you find a way to resolve the issue quickly before the problem gets out of hand. After all, sleep deprivation can have a negative impact on your health or those around you. Side effects of lack of sleep include:
- Irritability/exhaustion
- Weakened immune system
- High blood pressure
- Weight gain
- Increased chance of getting diabetes or heart disease
- Trouble focusing
- Low concentration and productivity
- Increased risk of being involved in an accident (You are not as vigilant as usual, which can put yourself and others at risk, particularly if you are behind the wheel).
Thankfully, there are several things you can do to address this problem, leaving you feeling happy, relaxed, and ready to go every morning!
- Turn off your phone
We’re all guilty of spending too much time on our phones. On average, we spend around 3 hours and 30 minutes on our phones each day. However, if you are using your phone before you go to sleep you aren’t giving your brain time to wind down after the day. You are also exposing yourself to blue light. Blue light has a negative effect on your brain’s melatonin, which controls your sleep cycle, therefore leaving you awake for longer. To combat this issue, you shouldn’t use your phone for at least an hour before you go to sleep.
- Meditate each day
If you are suffering from heightened anxiety or stress, you may benefit from meditating before you go to sleep. This will allow you to release any feelings of tension and frustration, ensuring that both your mind and body are properly relaxed. It can also help reduce any muscle pain you may be feeling. As a result, you will fall asleep earlier and with a clearer mind.
- Exercise
If you aren’t a fan of meditation, exercising is another great way to ensure you fall asleep quicker, especially if you find time to exercise in the evening/before bed. A good workout will increase your body temperature significantly, making you feel sharper and more alert. However, as your body temperature drops again, you will feel more tired than you had previously and therefore, ready for bed. If you did a particularly intense workout, your body will also crave sleep/rest more intensely.
- Cut down on caffeine
Whether you love fizzy drinks or need a cup of strong tea or coffee to pull you out of bed in the morning, too much caffeine can keep you awake into the early hours of the morning. As a result, you should try to reduce the amount you drink – perhaps sticking to one or two cups a day. You should also avoid drinking heavily caffeinated beverages after 6 pm, as the effects will carry on into the night.
- Take supplements
There are plenty of supplements you can take that help you fall asleep earlier, but can also improve the overall quality of your sleep. For example, they can help you stay asleep, without waking several times throughout the night. CBD gummies UK are a great example, as they contain cannabidiol, which is completely safe to consume and is widely marketed as being great at sending you into a blissful sleep. It can also help relieve symptoms of stress and anxiety, which also have an impact on your ability to fall asleep. When consumed, they can help you regulate your sleeping pattern and ensure that you remain restful for 6-8 hours. Even better, they taste delicious!
- Turn off the TV
Sometimes, it is nice to fall asleep whilst watching your favourite TV show, especially as you may associate this with feelings of comfort and relaxation – however, bright lights, colours, and loud sounds are likely to keep your body alert for longer, meaning you can’t unwind properly. However, if you still need to listen to something as you fall asleep, why not listen to an audiobook? Whether you listen to an old favourite or try something new there are plenty of audiobooks that can help you fall asleep quickly. You can set a timer for the audiobook to stop playing after a certain amount of time, meaning you won’t lose your place should you fall asleep in the middle of a chapter.
- De-stress before bed
It is important that you don’t carry your stress from the day into your bedroom with you. In fact, it’s best if you leave it outside on your way into your home. When you are stressed, your mind and body will remain on high alert, meaning the chances of you falling asleep quickly, or sleeping peacefully is minimal. There are plenty of ways you can de-stress, including:
- Taking herbal supplements
- Talking about your feelings/venting frustrations
- Exercising
- Doing something you love
- Baking/Cooking
- Singing in the shower
- Reading a good book
- Listening to music
- Watching TV
- Watching a movie
- Doing something creative (writing, painting, sketching)
- Spending time with friends/family
- Have a nighttime routine
When we develop a routine, our body responds accordingly and can manage itself around our routine. For example, if you have lunch around 1 pm every day, your body will start to feel hungry if you haven’t eaten at that time. Therefore, you should follow a nighttime routine, wherein you go to bed at the same time each night and wake up at the same time each morning (although you can excuse a lie-in at the weekend). Once you begin to follow a routine, your body will begin to feel tired around the same time each evening.
- Say no to cigarettes
Cigarettes are full of ingredients that inhibit your ability to fall asleep quickly, such as nicotine. Nicotine is a powerful stimulant, and therefore smoking before bed means you could be awake for a much longer period of time than you originally intended. If you have already been considering quitting smoking, this could be the sign you are looking for.
- Reduce alcohol consumption
Like nicotine, alcohol is a powerful stimulant which means it can keep you up for longer. Therefore, you should try to leave some time after your last drink and your head hitting the pillow.
- Ensure your bed is comfortable
Whether your bed frame is damaged, or your mattress is too springy – an uncomfortable sleeping arrangement will leave you awake until the early morning, and can also leave you feeling achy and sore the next day. Although mattresses can be expensive, they are an important investment towards your overall livelihood, so be sure you are purchasing a high-quality product.
- Keep your room tidy
Studies have shown that when your bedroom is cluttered, you will feel slightly less comfortable and as a result, may find it harder to fall asleep. Therefore, you should try to keep on top of cleaning your room when possible. At the very least, spend around 5 minutes decluttering before you head to bed. This will ensure your bedroom is a warm, comfortable space where you can truly relax.
Subscribe and Follow