We see many people some whom mention how difficult they find it is to get to sleep or get back to sleep once woken, so we thought we’d share some ways to help.
Most adults need 8 hours of sleep every night to feel rested, however this can vary depending upon age and lifestyle.
Signs of sleeping difficulty may include an inability to focus during the day, frequent headaches, irritability, day time fatigue, waking up too early, waking up throughout the night or taking several hours to fall asleep.
Insomnia has many causes, including stress, anxiety, depression, poor sleep habits, circadian rhythm disorders, such as jet lag and taking certain medications.
Here are some tips for beating insomnia,
- Wake up at the same time every day
- Eliminate alcohol and stimulants like nicotine, caffeine and chocolate before bed
- Limit daytime naps
- Exercise regularly
- Do not eat or drink before going to bed
- Make your sleeping environment comfortable
- Avoid TV and screens before bed
- Make a to-do list
- Lavender oil in a diffuser or a few drops on your pillow or handkerchief placed near to your bed
- Relaxing massage or reflexology
- Plenty of natural sunlight and fresh air during the day
- Establish a regular, relaxing bedtime routine
- Warm bath or shower before bed
If you are woken through the night with thoughts, keep a pen and notebook by the side of your bed and write down anything that comes into your head. You can always do this with the light off because subconsciously you are off loading your mental stress and you will know what you have written the next morning