Weather you have been diagnosed with a condition that leads to a disrupted sleep pattern or you just occasionally suffer with insomnia this blog will explain how you can cure yourself and not have trouble sleeping again in the future.
- Relax and de stress in the evenings.
- Exersize your body and mind daily.
- Sleep in a comfortable bed.
44% of British people state that stress is the reason for them having trouble sleeping. Stress is something that you cannot avoid, everyone feels stress at some point of their life. The tips in this report are offered to help you to control stress so that it reduces the negative effect that stress has on your sleep.
Relax before bedtime: Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.
Find a bedtime ritual that works for you.
Warm milk? A cup of herbal tea? Find the routine that works for you, whatever it is. Get in the habit of sticking to the routine every night.
For some, it's the simple act of shutting the house down by turning off all the lights, picking up the clutter, reviewing the next day's schedule, and planning breakfast for the morning rush. Feeling organized can help you to feel less anxious. Find what helps you feel less anxious at the end of the day and own your nightly ritual when you do this you will have a lot less trouble falling asleep.
Avoid emotional issues before your bedtime. Do not discuss issues that will make you emotional or stressed right before you go to bed. You should try to set your day out so that these issues can be brought up during the day sometime and not just before you go to bed. If you enjoy to read or watch tv before bed you should avoid programs or books that are likely to stress you out. Try for one hour before you go to bed to avoid thinking in depth about any stressful topics. Light humour is proven to help de-stress your mind. Reading, watching or discussing light humour topics before bed is a great way to prepare your mind for sleep. It’s been proven that people who read before bed have less trouble sleeping than people that don’t.
Keep a pen and notebook next to your bed
When lying in bed if you think of something you need to do or discuss with someone write it down on a notepad beside your bed and forget about it. You will see it in the morning. This works extremely well if you find that you think about important things while lying in bed, it saves your mind on getting to work on these issues immediately.
Not being tired at your bed time
Of course you are going to have trouble sleeping if you are not tired. Don’t try to sleep unless you’re sleepy this will only increase your level of sleep anxiety.
Yes, it sucks when it’s 2 a.m. and you still don’t feel tired, despite knowing you need rest. But climbing into bed when you don’t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you feel that you are ready to sleep.
Accept insomnia for what it is
Judgments (“I should be asleep”), comparisons (“my partner/roommate is sleeping; why can’t I?”), (“Sleep shouldn’t be this much trouble”) and catastrophic thinking (“If I don’t get eight hours’ sleep tonight, I’ll mess up that presentation tomorrow, lose my job, and die tired and alone”). These don’t do us any good. Make the night easier by accepting it for what it is, letting go of judgments, and being gentle with yourself. The silver lining? You just might get to see a glorious sunrise. Resting is nearly as good for you as sleeping so if you are unable to sleep due to worrying about not been able to sleep tell yourself this and just try and relax and enjoy the comfort of lying down.
This is where having a comfortable bed comes into play. If you find that you are unable to sleep it is bad enough without the feeling of an uncomfortable bed. Having a comfortable bed is very important because you can just lay back and enjoy the feeling of it if you are having problems sleeping.
EXERCISE MIND AND BODY
Some kind of physical exertion every day is important to ready you for sleep – 20 to 25 minutes is enough. But try to avoid doing it within 2-3 hours of going to bed, as this can keep your body temperature too high to sleep. Spend as much time outside in daylight as possible as daylight helps melatonin production. This will help you massively if you don’t do it already and have trouble sleeping.
Staying socially engaged and keeping the mind busy are also key. A recent study discovered that it wasn’t the sea air that made people tired at the seaside but the mental effort of taking in new sights and sounds. Aim to keep your mind engaged with activities that interest you throughout the day.
To fall asleep you must be reasonably comfortable. To get the perfect night sleep you must be extremely comfortable. I will outline the steps to take to achieve this bellow. This will dramatically reduce the chance of you having a troubled sleep.
Have an uncluttered room this means clear out your room only keep necessary things that you need in it and have them put away into drawers and wardrobes out of sight. Keep your room clean and tidy. It will be easier to manage this once your room is uncluttered.
Have your bedroom temperature slightly cooler than the rest of the house. This will help your body cool down and get to sleep faster.
Have dimmer lighting in your bedroom. A weak light in your bedroom will make it easier for your pupils to dilate intern making it easier for you to fall asleep this will make it less likely that you will have trouble sleeping.
There is a wide range of Essential oils that can be used to help induce sleep. Many people find that having the scent of lavender in the bedroom helps to relax and sleep easier and have trouble sleep without them.
Make your room an oasis that you look forward to going in to relax and fall asleep. Try and test new things to see what works for you.
Your bed is a crucial part of sleep. If your bed is uncomfortable it makes it impossible to get a decent night’s sleep not alone a perfect night’s sleep. You need your bed to feel extremely comfortable to achieve the perfect night’s sleep. Listed below are tips on the five main components that make up your bed these are your bed frame, mattress, pillow, duvet and sheet/covers.
Should be solid, tightly put together so that it does not move or noise if you move in the bed. Timber frame beds are often found to be the best frame of choice. A squeaky mattress will wake you during the night when you move and can cause you to have trouble sleeping. Whatever bedframe you have be sure to remove the mattress and hoover the frame and under the bed as often as possible to help remove dust that can build up.
Should support your whole body and be comfortable to sleep on. Good quality mattresses last 10-15 years and you will almost spend 1/3 of your time in it so it is worth investing in a good quality mattress that feels comfortable to lay down on. There are many different types of fillings but we suggest memory foam or partial memory foam as the best mattresses.
Must be supportive and comfortable. It is important to have a pillow that supports your head and feels comfortable to sleep on. Like the mattress you will spend 1/3 of your time using your pillow so be sure that you have one that is serving your body well. The Quiesta memory flake pillow is made form 100% shredded memory foam and offers support, comfort and is hypoallergenic, antibacterial and dust mite free.
It is important that this is comfortable and the correct thickness for the room temperature. The tog tells you the thickness 4.5 being very light 15 tog being very heavy. There are many different types of fillings but we suggest duck down to be the best duvet filler.
These should feel soft and gentle against your skin and also protect your mattress, pillow and duvets from damage.
I know that some of these tips take a while to implement but if you are having trouble sleeping follow these tips and it will help you break the cycle that is causing you trouble when trying to sleep. If you have any questions please leave them bellow and I will answer them as soon as possible.