Are you having trouble sleeping? Here are five fail-proof trips for a deep and restful slumber.
Do you often lay in bed tired, tossing and turning, but unable to fall asleep? We all know how frustrating it is when we are not able to sleep despite our best efforts. And it can leave you feeling exhausted and grumpy the next day. If you can’t sleep at night and keep flipping your pillow around in frustration, you are not alone. Thanks to our hectic and stressful lifestyles, sleeplessness has become a common issue experienced by millions of people around the globe. Not only can sleep deprivation make you irritable and worn out, but it can also have adverse effects on our health, raising the risk of obesity, heart disease, and type 2 diabetes. Are you wondering how to banish sleepless nights and catch a restful slumber? If you can’t sleep, try these unwinding techniques to boost your chances of enjoying restful, rejuvenating sleep.
Limit your screen time
Are you guilty of binge-watching your favourite show or scrolling through your social media feed before bedtime? If you can’t sleep at night, it might be a good idea to turn off your screens at least an hour before bedtime. Your body’s ability to produce the hormone melatonin, which controls sleep, is significantly disrupted by the blue light emitted by computer screens, tablets, and smartphones. If you can’t get away from blue lights before bedtime, try using blue light filters or apps that reduce blue light exposure.
Build a bedtime routine
If you can’t sleep and spend your nights tossing and turning in bed, creating a relaxing bedtime routine might help. Developing a calming and consistent nighttime routine helps your body de-stress and recognise when it is time to relax and get ready for sleep. You can take a relaxing, warm bath, indulge in skincare, and read a few pages of your favourite book before bedtime to release tension and promote relaxation. Writing in a journal and concentrating on positive thoughts can also help you relax and fall asleep more quickly. If you can’t sleep at night, stay away from stimulating activities around bedtime. You can also meditate before bed to unwind and prepare your mind for a restful sleep.
Play some relaxing music
If you are struggling to drift off at night, listening to relaxing music before bed can help. Music affects our emotions deeply and is an effective tool for relaxation. Studies indicate that those with insomnia may benefit from listening to calming music in terms of sleep onset, quality, and duration. Additionally, it might help you unwind and feel relaxed before bed, which could reduce anxiety. I recommend curating a playlist of your favourite relaxing tracks to listen to as you prepare for bed. Choose calming, mellow music genres like ambient, classical, or nature sounds. If relaxing music is not available, you can use earplugs or a white noise machine to block out disruptive sounds and fall asleep faster.
Build a sleep-conducive environment
Did you know that the environment of your bedroom has a significant impact on your sleep quality? Bright light exposure immediately before bed can have a detrimental impact on your ability to catch quality sleep. Therefore, I recommend dimming the bedroom lights as bedtime draws near. Also, switch to warm lights as they promote relaxation. If you want quality sleep, you also need to pay attention to the temperature of your room. A hot sleeping environment can impact your thermoregulation, thus affecting your sleep quality. According to the National Sleep Foundation, keeping your body temperature low and promoting the onset of sleep can be achieved by maintaining a room temperature between 60 and 67°F (15.6 and 19.4°C).
Use breathing techniques
Do you feel stressed and overwhelmed during bedtime? Practising breathing exercises and taking deep, slow breaths can help you alleviate stress and unwind. You can try the popular 4-7-8 method before hitting the bed to improve your chances of catching a restful slumber. In this cyclical breathing method, you count to four as you inhale with your nose, hold it for seven, and then release the breath through your mouth for eight. Repeat this cycle at least three times to allow your mind to relax.
If you can’t sleep and want to learn more about the best techniques to unwind before bed, schedule a consultation with me today. Click here.