Marinelle Adams
Do you feel like you spend hours staring at your ceiling when you could be sleeping? If this is the case, you need to try to come up with some paths you could try that will help you to drift away faster. A good night’s sleep is always going to be key in helping you go about your day-to-day business in the best possible way. Here are some tips to help you drop off properly at night.
Start Before You Go to Sleep
You can’t expect to go from functioning as you do during the day and then jump into your bed and expect to drop off. Your mind will still be racing, and your body will be tense from running around. This means that you are not going to be able to get to sleep as you are still essentially on “day mode”.
Take the time to relax and unwind before you get into bed, even if it is just twenty minutes. There are so many ways that you can do so. Though you should be trying to avoid screens as much as you can, you could even decide to watch an episode of your favourite TV show.
Gentle exercise can also be massively beneficial. Why not try to find a yoga or stretching routine? Anything too strenuous is going to release endorphins that will wake you up. Instead, you need something calm that is going to help you relax, and yoga is a fantastic way to undo some of the knots in your body from the day. You could also think about taking a warm bath, for the same reasons. Make sure that you are as calm and as relaxed as possible before you choose to get into bed.
Have a Small Pre-Sleep Routine
We like routine, so having a few things lined up for you to do each day before bed can help to give your brain the cue it needs to calm down and get you ready for sleep. This can be as simple or as complex as you like, but it is a great way to teach yourself to prepare for some shuteye.
For example, you might incorporate a small facial massage into your evening skincare. Stroking your face in this way could prove to be very relaxing for you, and it might be just what you need to calm down and prepare for sleep. Work to establish what you might need from such a routine, whether you will be moving around your home turning off lights, or just taking a little time to yourself.
Use an App
So, you have done all of this, and you still feel like you aren’t going to sleep anytime soon. There are still some things that you can do to help you get to sleep. One of them can often be to find apps that make you sleepy. Solutions such as those from Rise Science are designed to help you drift off as quickly as possible.
Though we are often told not to use screens like on our phone before we sleep – as the blue light can actually disrupt our rest – these can still prove to be incredibly useful to those who struggle to get to sleep. The developers will be well aware of some of the issues that can be caused by phones, and they will have worked hard to ensure that their apps minimise this disruption so you can get the good rest that you need.
White Noise
Another great option can be to listen to white noise. Some people prefer to listen to music, but it can also be something of a disruption unless you find just the right type of music to play. Many prefer to listen to podcasts too. If you can find one with hosts that have very soothing voices, you could find yourself dropping off quickly, even if you do not listen to a podcast that is designed for sleep.
However, some people just like to stick to white noise. There are specific tracks that you could choose which are pure white noise, but others like to try ambient sounds too. The ocean, rainfall, and the sounds of a blizzard are all classic choices, but there are many others that could appeal to you too. Who knows, maybe the sounds of a Gregorian choir will be what you need to get to sleep!
Get Up and Do Something
If you have reached the wee hours of the morning and still feel like you can’t sleep, you need to make sure that you are doing something to change that. Though your instincts might tell you to stay in bed, it can often be better to actually get up and do something instead.
Try to keep away from screens as much as you can when doing this. Trying to watch an episode of your favourite show is only going to result in you waking up a little – the exact opposite of what you are trying to do! Instead, try reading, or maybe doing an easy task like a jigsaw puzzle. Keep the lighting as soft and warm as you can, the goal here is to make yourself fall asleep after all. In a little while, you will hopefully be relaxed and sleepy enough that you will drop off without an issue.
Have a Warm Drink
Finally, a warm drink might be just the thing to send you off to the land of nod. A cup of warm milk works wonders, and you can always add a little cinnamon or turn it into a hot chocolate if you want an extra flavour. If you are more of a tea person, chamomile is great for helping you to sleep. You can even find infusions of chamomile and lavender that should help you to drift off.
Whatever you do, you need to make sure that you are avoiding caffeine. Caffeine is a stimulant, and that will obviously wake you up and get you ready for the day. Save drinks like caffeinated tea and coffee until the morning – you won’t regret it!
Is There an Underlying Cause?
We don’t just develop bouts of insomnia for no reason. If you are struggling to get to sleep, and the tips above aren’t working, it might be an indication that there is an underlying cause that is preventing you from getting the rest you need. Speak to your doctor, and maybe think about visiting a sleep clinic.
You deserve to have a good night’s sleep every night. What most people don’t know is that this can often take a lot of time and effort. You need to make sure that you are putting the work in to ensure that you are relaxed and ready to sleep. There are so many little tips and tricks you could try – it could even be something as simple as you are not laying in the right position! Take the time to establish a good night routine and get the rest you need. A restful night is one of the best things that we can do for our bodies, and you do not want to compromise that in any way!