The first thing that tends to go when you feel stressed is a good nights sleep. Then the lack of snooze time makes you more tired, until it becomes a vicious cycle.
Insomnia can hit us just when we least expect it. Fortunately, there are many steps you can take to make drifting off easier. There is nothing like a good night’s sleep to make you feel refreshed and ready to face any of the day’s challenges.
Here are the simple steps to a quality snooze.
1. Relax and unwind
The first thing to remember is how important it is to be organised and schedule in time for winding down in the evening. If you try to go to sleep straight away then your mind will keep buzzing, and it will take longer to sleep, so set a clear time to go to bed.
Between half an hour to an hour beforehand try to stop doing anything work-related. Put your phone on silent and give yourself some time to switch off. Ideally stay away from bright screens as they will keep your brain awake, but if you can’t resist watching your favourite show then keep the lights low, grab a mug of soothing tea, such as lavender or chamomile, and find your most relaxing spot in the house to enjoy it.
2. Establish a clear routine
Even if it is little things like reading a few chapters of a book or putting your moisturiser on, your mind and body will remember this consistent pattern and realise that it’s almost time to go to bed.
3. Avoid temptation and distraction
Keeping your tech out of arms reach is a hard but crucial habit to develop. The temptation to just send another text or watch one more video is too tempting, and your brain will stay active for longer. Even the light from your devices when they are charging can distract you, so keep them in a different room if possible. This will also help you get up in the morning if you have to leave your bed to turn off your alarm, so its doubly beneficial.
4. Try aromatherapy
The gentle scent of lavender has always been associated with sleep so adding a few drops to a steam humidifier or onto your pillow is a great way to help you catch up on sleep. Breathe in the soothing scent to help you unwind, and mix it up with some of your other favourite essential oils like peppermint or Ylang Ylang for scented relaxation.
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5. Find an audiobook you love
One of the main reasons you might find it hard to sleep is because your mind is going in circles and keeps you feeling anxious. By simply playing one of your audiobooks you are gently encouraging yourself to focus on a story that has nothing to do with your life, and will help distract you from your worries and slowly drift off.
6. Prepare your environment
Before you get into bed, try to think of anything that might make you need to get out of bed during the night. Set everything up how you like it and consider leaving a window open so you don’t overheat. Plus, keep water near you and ensure your phone is on silent. The more you do, the higher the chance you’ll sleep throughout the night.