Health & Wellbeing

I can’t sleep

Why don’t you try? : Try these tips to help you get to sleep

If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed.
Few people manage to stick to strict bedtime routines. This is not much of a problem for most people, but for people with insomnia, irregular sleeping hours are unhelpful.
Your routine depends on what works for you, but the most important thing is working out a routine and sticking to it.

Sleep at regular times
First of all, keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.
Most adults need between 6 and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.
It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.

Make sure you wind down
Winding down is a critical stage in preparing for bed. There are lots of ways to relax:
* a warm bath (not hot) will help your body reach a temperature that’s ideal for rest
* writing “to do” lists for the next day can organise your thoughts and clear your mind of any distractions
* relaxation exercises, such as light yoga stretches, help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect
* relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you
* reading a book or listening to the radio relaxes the mind by distracting it
* there are a number of apps designed to help with sleep.
* avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep
If you need more ideas, you can get help and advice from a GP.

Make your bedroom sleep-friendly
Your bedroom should be a relaxing environment. Experts claim there’s a strong association in people’s minds between sleep and the bedroom.
However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.
Keep your bedroom just for sleep and sex (or masturbation). Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years.
Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.
Fit some thick curtains if you do not have any. If you’re disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.

Source: NHS
Photo by cottonbro from Pexels

Here’s a tip for you to try this week :

Create a sleep hygiene routine such as trying some calming breathing exercises before bed or setting up your sleep environment, Cut back on stimulants and screen time before bed, Download some audio books to aid sleep or rent some from your local library, Try some Beditation exercises,

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