We’ve all been there. Tossing and turning through the night, legs under the duvet, legs out of the duvet, before finally resorting, inevitably, to picking-up your phone and browsing endlessly through Facebook until the sun rises.
It’s a common battle facing many people the world-over. Maybe you have work or relationship problems, irregular working hours, or simply struggle to nod-off due to an active mind.
There are a number of ways you can help induce sleep quickly. We’ll give you 5 top tips to help you hit 40-winks in lightning speed for a great night’s sleep and better morning ahead.
Top tip 1:
Create the perfect night-time retreat
A chaotic bedroom is no place to relax and encourage deep, healthy sleep. You spend a third of your life asleep and in the bedroom (usually), so it’s important to make it a place you’d want to relax and recuperate after a hard day’s work.
Simply tidying your bedroom can create a calmer environment to sleep in. In fact, studies have shown that a messy bedroom can affect sleeping patterns and even induce anxiety.
How to clean your bedroom:
- Write a list of chores you need to complete. This will give you focus and structure for the task ahead.
- Bring in reinforcements. If you’re going for a deep clean you’ll need the usual suspects at hand; surface cleaner, duster, cloth, air freshener etc.
- Put some music on to get in the mood – after all, you want to make this as painless as possible…
- Open your blinds or curtains. You’ll have a better view of what you’re doing and sunlight is known to release positive endorphins too.
- Get some boxes ready. If you’re a bit of a hoarder, you may have more to chuck-out than you think.
- Be brutal. Do you really need that ghastly Santa scarf from Christmas, 2001? No you don’t. In the box it goes…
- Reward yourself. After a day of de-cluttering, you’ve earned a break. Do something you enjoy, whether that’s a takeaway, your favourite movie or meeting up with a friend.
Top tip 2:
Relax the senses
Studies have shown that lavender helps lower your blood pressure and settle those jittery nerves. A lavender-scented reed diffuser will help spread those relaxing aromas and sooth you into a deep sleep.
Top Tip 3:
More Twain, less Twitter
What’s the first thing you do when you can’t get to sleep? Do you reach for your mobile and hop on Instagram for a quick-flick? If so, it could be affecting your sleep. It’s been found that the blue-light emitted from mobile phones prohibits sleep.
Next time you can’t sleep, trying reaching for a book rather than your phone. Reading a book has been found to be effective at reducing stress and help induce sleep.
Top tip 4:
Sweet dreams are made of these
Are you lay on springy and bumpy mattress that you just can’t settle on? If so, it’s little wonder you’re not sleeping. Your mattress needs to offer optimal support and comfort – if it doesn’t it’ll be harder for you to get to sleep or even stay asleep.
They say to replace your mattress every 8 years. If you’re lying on a mattress that’s close to celebrating its diamond anniversary, it might be time to swap. Have a browse through our UK made mattresses here to find the perfect one for you.
Top tip 5:
Feel the tension
Progressive muscle relaxation is a technique that’s often been used by people who suffer from anxious thoughts. The theory being that muscle relaxation directs the tension away and blocks anxiety.
It’s really simple to do and if you’re prone to an active mind at midnight, it might help you divert that negative tension away. Simple start by tensing the muscle in your toes before working slowly through each muscle all the way to your head. Rest for 30 seconds and repeat until you’re totally relaxed.