Overcoming Sleep Problems: Help, Advice and Guidance
Anyone suffering with any sort of sleep disorder will know how important a good night’s sleep is.
The types of sleep disorders can vary, and they have a range of causes. Difficulty getting to sleep is a hugely common problem!
Sleep plays a vital role in your overall health. Getting enough sleep ensures your body gets a chance to recharge, helping you be more productive during the day.
So, what helps with sleeping problems? With so many causes of sleep disorders, it can be hard to know where to begin. But, there are some self-help tips that can ensure a good night’s rest. Here’s some help, advice and guidance for overcoming sleep problems.
Relax Before Going to Bed
Anxiety will make your sleep disorder worse! So, have a relaxing, soothing routine to help you make an easy transition to sleep time.
Try and do some relaxing activities an hour before bed. Get off social media, clear your mind and take a warm relaxing bath with few drops of lavender oil. The sudden change in body temperature will help you feel drowsy and the lavender oil will help you relax.
Alternatively, try reading a good book, or practise some relaxing exercises such as yoga. Avoid stressful activities, such as catching up on work.
It might be hard, but try not to stare at the clock or your phone, as this only makes falling asleep more stressful.
Keep Regular Sleep Hours
Wondering how to overcome sleeping problems? Try going to bed and waking up around about the same time every day.
Establishing a good routine will help regulate your body clock, meaning you will naturally want to fall asleep once you get closer to bedtime, without having to force yourself.
Waking up on time is also important, as sleeping until late makes it harder for you to fall asleep the next night.
Do Plenty of Exercise
If done at the right time, exercising can actually help you sleep better.
It’s best to exercise at least 3 hours before bedtime, as it releases hormones that help reduce anxiety. Exercising also tires you out, helping you become sleepy at bedtime.
Cut Down on Caffeine
Everyone knows that coffee has stimulants that keep you wide awake. So, you should avoid all types of caffeine at least 4-6 hours before bed. This includes coffee, coke, chocolates, and some pain relievers too!
Avoid Taking A Nap
This one might be hard, as who doesn’t love a nap? But, when you suffer from insomnia, it’s even more tempting than usual to take naps during the day.
Unfortunately, taking a nap will only make your symptoms worse, and you will end up in a vicious cycle of catching up on your sleep during the day, and then struggling to sleep at night again.
It’s important for people suffering with insomnia to get into a good routine that focuses on sleeping at night time only.
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Avoid Over-Eating Before Bed
Eating a large dinner at 10pm is a nightmare for people suffering from sleeping disorders.
It’s best to have a light dinner several hours before bedtime, avoiding food that triggers indigestion. Avoid drinking a lot of liquid before bed too, as the trips to the toilet will only interrupt your sleep.
If you get hungry before bed, try snacking on lighter foods only. But, remember to avoid sugar at night-time!
If You Can’t Sleep – Get Up
Avoid forcing yourself to sleep.
If you have been lying in bed for 20 mins and you cannot fall asleep, get out of bed. Try going into another room and try doing some light activities. For example, read a book, or listen to relaxing music.
Avoid bright lights when you do get up, and head straight back to bed once you start to feel drowsy.
Create a Restful Sleeping Environment
The environment you sleep in makes a big difference in the quality of your sleep, so it’s important to ensure your bedroom is tidy, dark and quiet.
Use blackout or heavy curtains to make sure light is blocked out, and use earplugs or white noise to make sure things are quiet. The temperature of your room also matters, so try and keep your bedroom cool and well ventilated.
Avoid watching TV, working on the laptop in bed, or making phone calls in bed. This will help you mentally associate your bedroom with sleep.
Also, try and keep any pets out of the room, as pets can sometimes distract you in the middle of the night.
Make Sure Your Bedding is Comfortable
When trying to overcome sleeping problems, ensure both your bed and bedding are comfortable. Sometimes the discomfort of your mattress, pillow, or even scratchy sheets can be the reason for why you struggle to sleep.
We spend a third of our lives in bed, so it’s important to find the perfect fluffy pillows and a mattress that keeps you comfortable.
Itchy, rough sheets will make you hot and sweaty and therefore keep you awake constantly at night. Try replacing them with our 100% organic cotton, luxuriously soft bedding.
Our lightweight sheets ensure perfect balance of breathability and are gentle on sensitive skin. These premium quality duvet covers, pillowcases and sheets are eco-friendly, as well as GOTS and Fairtrade certified. Browse our range of luxurious sheets here.
