If you’re struggling to get a good night’s sleep, it is easy to get yourself into a vicious cycle. By stressing about the fact that you can’t sleep, you’re making it even more difficult. But just telling yourself to relax isn’t going to help. Instead, consider one of the following five methods suggested to help you get some kip!
Get into a pattern
Ignoring the fact that your body has its own internal clock won’t get you anywhere. You need to respect your body clock and let it do its thing! Don’t set yourself unrealistic aims, though. If you don’t get in from work until 8 pm, aiming to go to sleep at 8:30 pm will be unlikely. Similarly, try and wake up at the same time every morning. Resist the temptation to sleep in on holidays, weekends or days off too. Doing so will undo all of your hard work. You’ll know you’re into a good pattern when you can wake up naturally without the aid of an alarm. Look here for more information on the science-part of your body clock.
Consider your diet
While ‘cheese before bed gives you nightmares’ sounds like an old wives tale, your diet can make a difference to how you sleep. This article lists alcohol, coffee, dark chocolate, spicy foods and unhealthy fatty foods as the worst culprits. Consider cutting down on them. It also suggests that normal sleepers, those who get around seven or eight hours a night, have a varied diet.
Listen to relaxing sounds
The benefits of listening to relaxing nature sounds at bedtime are vast, especially if you have a very busy lifestyle. Firstly, drifting away listening to something else will make less room in your brain for stressful thoughts! It could also help lift your overall mood. It is much easier to fall asleep when you’re relaxed and happy. You might also find that listening to these sounds helps you stay asleep right through until the morning.
Use a sleep spray
There is an entire range of products here dedicated to helping you sleep better. Buy a bigger bottle of sleep spray to keep by your bed (trust me it works, i use the sleep spray and within minutes of laying in bed I am snoozing! A lot better than how I used to sleep and I thank this wonderful product!) You might also want to invest in a roll-on version to use when you’re on the road or away from home. Studies have suggested that people who smell lavender before bed fall asleep quicker and enjoy a better subsequent sleep. So look out for products that include lavender. Oh, and it was also considered an aphrodisiac in the Middle Ages, so the in-bed benefits could be doubled!
Speak to a Doctor
If you’ve exhausted (excuse the pun!) all of these options and still had no joy, see a Doctor. It could be that there is an underlying problem that needs fixing. Before your appointment, gather as much information as possible. If you can give Doctor a clear picture of your diet, your sleeping patterns and lifestyle, they will be able to give you a more accurate diagnosis.