In this fast paced world that we live in, it seems many of us have forgotten how to slow down at the end of the day. Insomnia is now being dubbed an 'epidemic' with more than 30% of the population suffering from this condition.
So what can we do to combat this and catch those elusive Zzz's? Follow these four simple steps to a better nights sleep.
1. Create a sleep schedule
Getting back in sync with your body’s natural sleep is one of the most important strategies for achieving good sleep. So you must set a regular bedtime, and likewise wake at the same time every day. If you need to make up for lost sleep, opt for a daytime nap rather than a late one. But be cautious with napping, and limit naps to 30 minutes otherwise this could worsen insomnia.
If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly active such as washing the dishes, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
2. Make your bedroom more sleep friendly
When it comes to sleep, not only quantity but also quality counts. Make sure that your bedroom is dark as even dim lights can confuse the body clock. Opt for heavy curtains and blinds or even wear an eye mask. The temperature of your bedroom also affects sleep. Generally around 18° C with adequate ventilation is ideal. Is your bed big enough? Your bed should be large enough for you to stretch and turn comfortably – and of course still have room for your bedmate!
Your mattress and bedding are also important. If you often wake up with a sore back or an aching neck, you may need to change mattress or a try a different pillow. Experiment with different levels of firmness and pillows that provide more support.
3. Create a relaxing bedtime routine
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Try taking a warm bath and then putting on some comfortable sleepwear, such as this Bodas Camisole Shadow Striped Pyjamas Set, £56
Do not watch television as this actually stimulates the mind, rather than relaxing it. Instead read a book or listen to some relaxing music.
If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to nod off.
4. Get regular exercise and eat right
Your daytime eating and exercise habits play a role in how well you sleep. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Also avoid alcohol before bed. A common misconception is that a nightcap will aid sleep, however, while it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. Caffeine can also cause sleep problems - shockingly up to ten to twelve hours after drinking it!
You’ll also sleep more deeply if you exercise regularly. As little as twenty to thirty minutes of daily activity helps, even when broken down into as little as five minute sessions. Keep energetic aerobic exercises for daytime and save calming exercises such as yoga or gentle stretching for evening. Wear comfortable, practical loungewear such as the Loungerie Heart Picot Hooded Loungewear Set, currently down to only £20!
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