Have you ever found yourself lying awake in the early hours of the morning? Tossing and turning and unable to turn off your brain enough to get enough sleep to be fully rested in the morning? Well you’re not alone. Roughly 16 million people have problems with falling asleep or staying asleep. Sleepless nights and sleepiness appears to be a very common thing that most of us have experienced at least once in our lives. Not enough of us are getting our so-called ‘beauty sleep’ or just a good night’s sleep in general. Luckily there are plenty of remedies for this sleepy epidemic.
Sleep and wake up at regular times. The average adult needs between six and nine hours of sleep a night according to health professionals and experts. A proven way of getting enough sleep to ensure you are entirely rested is to trick your brain and body clock into thinking it’s bedtime and time to sleep by setting a scheduled time to go to bed and wake up again in the morning. Like most things, it does take some practice but eventually, the brain does reprogram itself into believing certain times are for resting.
Another helpful tip that really does work is taking some time to wind down before bed. Find things that relax you, be it taking a nice warm bath in the evening or reading a book. Listen to calming music or find a helpful podcast to help with relaxation. Try relaxation exercises before bed to let your body wind down and relax, along with breathing techniques. Taking long deep breaths in through your nose and out through your mouth really does help with relaxation and releasing any tension you may have. Try using some lavender products before bed, the soothing smell is proven to help with falling asleep faster and waking up more refreshed in the morning.
This tip may seem rather obvious but put that phone/tablet/TV/computer off at least 30 minutes before going to bed. The light shining from our screens stimulates the brain and makes it harder for us to fall sleep. Time to switch it off and focus on ourselves and our sleep, rather than what is on our screens. It can wait until morning.
Make your bedroom sleep-friendly. Sleep experts say it really does help with sleep.
Keep your bedroom clean, tidy, quiet and dark. Black out curtains are very useful for maintaining a dark atmosphere when trying to sleep, especially during the summer when the nights are longer and there is more light. The ideal room temperature for sleep is between 18.C and 24.C. If you find yourself unable to sleep, leave your bedroom and wind down in another room. This helps tricks your brain into thinking the bedroom and bed are just for sleeping. Even if they want a cuddle before bed and love sleeping next to you, keep pets out of your bedroom.
It may be that your mattress is not right for you. If you find yourself tossing and turning, unable to get comfortable. Or wake up in the morning feeling sore and stiff. The average mattress lasts from 6-8 years, so finding the mattress that best suits you and your needs is important, not just for helping with sleep. There is a wide range of different mattresses to take into consideration, depending on different factors; from what kind of material they are made of, to what kind of sleeper you are and what different needs you have. Here at Highland BlindCraft, we have a variety of different mattresses to suit anyone’s needs.
If all else fails and you still find yourself unable to sleep through the night, despite trying various different tips and techniques, make an appointment with your doctor to discuss the problem. Perhaps there may be an underlying sleep disorder such as insomnia or restless leg syndrome that may be the cause of your restless nights.