Did you know that Insomnia affects more than a third of adults?
Did you know that 40% of those adults use some form of medication to aid their sleep?
Did you know that sleep medication can actually cause more problems than it solves in the long run?
Today I’m going to share with you 5 great tips on how to naturally help yourself drift off to the land of nod.
1. Avoid late night meals.
– You should always try to avoid eating too close to your bedtime. 2 hours before you go to bed is the really the latest that you should be eating a large meal or fatty foods.
– If you do find yourself getting a little peckish closer to bedtime, try to just eat low fat foods.
– Also try to avoid tobacco and alcohol too close to bedtime as these addictive substances can mess with your internal nervous system and may cause hyperactivity.
2. Start getting into a routine.
– Plan your bedtime for a time that you usually feel tired and stick to it. Even though it may be tempting to stay up late you should do your best to go to bed at the same time each night so that your body gets into a routine.
– If you find yourself becoming tired after you eat a large meal but your bedtime isn’t for a few hours, try doing something that will wake you up a little. Light exercise, planning for the next day, even just watching a show or film on the television that may require a small amount of concentration.
3. Try to relax.
– I know this is easier said than done but one cause of insomnia can be thinking too much, whether about stress the day may have caused or things that will be happening in the coming days.
– A couple of things to try include:
- Deep breathing – concentrate in your breathing, count to three in your head as you breath in and then again as you breathe out.
- Muscle relaxation – Start with your toes and work up your body, tensing each muscle as tightly as you can and then relaxing it.
- Visualization – Visualize a calm place, it can be somewhere you’ve been before or even somewhere imaginary. As long as it is calming to you.
4. Reserve your bed for sleep only
– As tempting as it may be to lay in bed and watch trashy TV on a Saturday morning, this can actually disrupt your sleeping pattern. Your body will start to associate your bed with tasks other than sleeping, whereas if the bed is reserved for sleeping only there is nothing else that your body can associate the bed with, so in theory this should help you become sleepier whenever you lay your head against your pillow
– Although saying reserve your bed for sleeping only, doesn’t mean I’m advising you against the other notoriously naughty bedroom acts if you catch my drift *cough cough, nudge nudge, wink wink*
5. Create a comfortable bedroom environment
– Being comfortable is a key aspect of getting a good night’s sleep. There are a few things to keep in mind when trying to create the best sleeping atmosphere.
- Keep any noise low – It’s obvious that having peace and quiet can help aid you in getting to sleep however some people find that listening to music/a radio at a low volume can help them drift off. In which case I suggest investing in a ‘Music Pillow’. These are pillows that you connect your music source to via a jack lead and can listen at a comfortable volume that only you will be able to hear.
- Cool down the room – Although it may be tempting to have the heating up, especially during the winter months, most people tend to sleep easier in a room temperature of around 65° F or 18° C. If your room is too hot or too cold it will interfere with your sleeping regime.
- Invest in good quality bedding – This is a main factor. If your pillow is old, it will most likely be flat too; or maybe your mattress just isn’t as comfortable as it first was. If you don’t have the money for a brand new mattress, try to find yourself a mattress topper. These can provide a cushioned layer, making the mattress more comfortable without having to throw away money on a brand new mattress. You should also think about purchasing new pillows. Supporting your head properly during sleep can help you rest easier and ever prevent snoring!
That’s just about enough for today. Hopefully you found this at least a little useful, I even provided links for you in case you should decide to invest in new bedding.
Happy Friday everyone, have a lovely weekend and I’ll see you on Monday morning for the next Homescapes blog!
Homescapes Europa Ltd. 