10 Ways To Help You Fall Asleep

Is counting sheep not working anymore? 

Struggling to fall asleep is very common.  In fact, 80% of us struggle to either fall asleep or stay asleep for the average recommended time of 7-8 hours a night. On top of that 15% suffer with chronic insomnia! 

Apart from resorting to prescribed medication, what are the tried and tested ways to help you drift off naturally…

What goes in must come out

Watching what you eat and drink for up to four hours before you actually climb into bed is really important. Stop the caffeine intake from coffee and tea from 5pm each night, & replace it with a herbal tea such as chamomile. As for foods, try to cut out sugary foods after your evening meal. The sugar will obviously be giving you energy and a buzz at a time when you should be winding down.

Give yourself time to relax

Allowing at least an hour (preferably longer) to wind down, relax and stop the rushing around. You’re giving your body time to digest the days events and get into sleep mode too. So put down your tasks for the day, listen to some relaxing music or watch a movie. Anything that will take your mind totally off what you’ve been doing that day.

The 4-7-8 breathing technique

Begin by exhaling completely through your mouth making a “whoosh” sound. Inhale slowly through your nose for 4 seconds, Hold your breath for 7 second and again exhale completely through your mouth for 8 seconds. Repeat cycle 3-4 times and that should help you nod off.

Write your worries away

If you find yourself lying in bed with a million and one thoughts rushing through your mind, get up, find a pen and paper and physically write down all the thoughts you’re having. This should clear your mind and put it to rest.

Reset your body into thinking it’s time for bed

A simple thing like going to the toilet, or even changing your PJ’s can reset your body into bedtime mode and help you get to sleep once you’re back in bed.

Set the environment

Get the bedroom ready for an inviting sleep. Clean sheets always feel nice to sleep in, as well as controlling the lighting and sound in your room. If you like a warm bed, get a hot water bottle in the bed 5 minutes before you jump in, on the other hand if a cool room is preferred, open a window. Don’t give yourself a reason not to sleep.

Avoid napping

Try not to take daytime naps, to ensure that you’re fully tired and ready for a long nights sleep in the evening. As well as regulating the times you go to sleep and wake up, keeping that routine will mean you’re not over-sleeping some days and under-sleeping the next to compensate.

Avoid exercising too late in the day

Try to avoid exercise 2-3 hours before you go to bed.  You don’t want the added feeling of endorphins and boosted energy to keep you up.

Aromatherapy oils

Lavender, Sandalwood, Ylang Ylang and Bergamot are great for aiding sleep. A few drops in a warm bath or on your pillow case should do the trick.

Read a book

It’s simple, but how many times have you stirred awake and noticed the bedside light still on and book in your hand. The mixture of concentrating on something so specific as well as the eye moment is a great way to help you drift off. Try a book light to limit too much bedroom light that may keep you awake.

Sweet dreams!