Need a Better Nights Sleep?

Tossing, turning and hopelessly counting sheep… Insomnia can be torture. Left unchecked, it can harm our health, mood, productivity and general quality of life.

Maybe you travel a lot, work shift work, or have disordered sleep patterns. Maybe you’re a bit stressed and have trouble switching off at night. Whatever the case may be, millions experience some form of sleep disorder. In order to help you sleep better, here are some tips for switching to sleep mode faster than you can count sheep:

Darkness

Darkness sends all sorts of signals to our brain that it’s time to wind down, whereas bright lights keep our brain switched on in wake mode. So turn off anything electronic at least an hour before bed.

If you can’t make your room dark or regularly need to sleep in different environments, consider buying a good quality eye mask. They are light, portable and will help you to melt into darkness where sleep is found!

 Also try and ensure the room is cool and if possible leave your phone on the other side of the room. 

Turn It Off and Tune Out

Just as bright lights distract us from falling asleep, noise is another major stimulus that stops us from sleeping  One option to create a quiet environment is to try some soft, ‘sleep’ headphones - these are padded, super comfortable and tend to do a better job of blocking out distracting sounds. Even better, play some soothing music, meditations or nature sounds.

Try the 4-7-8 Technique

Pioneered by Dr. Andrew Weil, 4-7-8 breathing is one of the simplest yet most effective tools you can use to calm your body for sleep. Simply inhale through your nose for a count of 4, gently hold this breath for 7 counts and exhale slowly for another count of 8.

This type of breathing stills the mind and stimulates the release of relaxing chemicals in your brain. Given that stress is a major cause of sleep disturbances, relaxation is absolutely essential to help your mind to wind down.  

Use Essential Oils

Aromatherapy has been used for centuries as a natural sleep remedy. Lavender, chamomile, orange essential oils are all potent sleep aids.

Essential oils act directly on the brain and the central nervous system to release natural chemicals and feel-good endorphins. Our sense of smell is very powerful and also builds an ‘association’ with sleepy calm if we use it consistently before bedtime.

 Try Hanging Your Worries on a Worry Tree.

Many experts recommend journaling out any anxious thoughts or a ‘To Do’ list before you go to bed. However, if you need sleep - fast - and are away from home, this may not be the solution for you.

Alternatively, visualize a beautiful, ancient tree with deep spreading roots and expansive foliage. Imagine yourself transferring your individual worries from your mind onto the strong, supporting branches of this tree. Know that this tree is guarding your problems and keeping you safe while you sleep.  

When your brain starts another tangent, remind yourself gently but firmly that you are not in the right frame of mind to think about this clearly and will deal with these thoughts with a fresh mind in the morning. With regular reinforcement, your mind will start to listen!

 Remind yourself that 3am is not the time to be solving the world’s problems.

 Have a Snack

There is some evidence to suggest that a light snack containing protein can help us get to sleep. Protein is good as it lasts longer and keeps your blood  sugar levels  at their  normal  level.. You could try yogurt, cheese and crackers, warm milk etc.

The emphasis here is on having a light snack, though - eating too much will strain your digestive system and actually interfere with your quality of sleep.

Use a Guided Visualisation

Visualization exercises are a powerful way to relax Instead of simply ‘seeing’ a relaxing visualization in your mind’s eye, try to recruit all your senses to imagine a relaxing scene unfolding. What does this scene actually feel like? Smell like? Experts say that recruiting all senses will guide you deeper into visualizations. 

There are lots of these exercises available on tube so try one. I find that it is better to have someone else’s voice guiding you rather than just sounds, that way  you will get out of your own head.

Sleep well.