Are you finding it hard to get to sleep? Spending hours looking at the clock or even worse, googling the best way to nod off?If you’re tired of counting sheep and getting a good night’s sleep is proving difficult, it might be time to take a closer look at your bedtime routine.What you do in the hours leading up to bedtime can have a dramatic effect on how well you get to sleep, and more importantly, stay asleep.So what’s the best way to beat those insomnia blues?Create a bedtime routine. And stick to it! Experts have long recommended following a similar routine every night. That way your body knows when bedtime is due and once you fall asleep you stand a much better chance of a good, uninterrupted night’ sleep.So what makes a good routine? Read on for our top tips!
Take a Bath
A warm bath or shower can work wonders for a good night’s sleep. Aim to hop in approximately 1-2 hours before you intend to sleep.Our circadian rhythm (the thing that controls our waking, sleeping, and eating cycles) is attuned to our body temperature. As our bodies cool down from a warm bath or shower, our circadian rhythm is signalled to begin making us sleepier.The drop in body temperature causes our body to slow down our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep.
Put Down Your Phone
Avoid using electronic devices for at least 30 minutes before going to bed. Studies have shown that being exposed to light from electronic screens can block the brain’s production of melatonin, a hormone that tells our bodies it's nighttime. So if possible, put your phone in another room and switch off.
Have a Chamomile Tea
For years, chamomile tea has been used as a natural remedy to decrease anxiety, reduce inflammation and treat insomnia.It contains a plant based compound called ‘apigenin’ that stimulates calming receptors in the brain and helps to promote sleep.Just make sure you drink it at least 30 minutes before you go to bed to let the magic do its work!
Do Some Gentle Stretches
Exercise during the day is a great way to ensure a better sleep that night. But take care not to do anything too strenuous before you lay down at night time.However, a good stretch can work wonders in releasing the stress of the day and preparing the body for sleep. If you’re new to this practice, simply hang over and let your arms fall towards your toes.Or simply sit in a chair and try some deep breathing for a few seconds. Guaranteed to calm the mind!
Set Your Body Clock
Pick a time that works for you and try to make sure you head for bed at that time every night. Your body will
start to prepare itself for sleep as you get used to it. Especially if you follow our other top tips above!