If you suffer from sleep problems, you’re not alone. Most people experience troubles with sleep throughout their life, whether it’s struggling to drift off or waking up in the middle of the night. It’s thought that a third of Brits will have episodes of insomnia at some point.
However, there are a number of steps you can take that can help you get a restful sleep.
See Also: 20 Ways To Beat Insomnia
Stick to a routine
A bedtime routine will teach the brain to become accustomed to similar sleep and wake times, and will help to programme the internal body clock. Try to stick to a set bed and wake-up time, even on weekends. Where possible, try to do relaxing activities before bed—a warm bath will help your body reach a temperature that is ideal for rest.
Blinded by the light
There have been recent studies that suggest a link between the LED/artificial lights from our smart devices and our quality of sleep. It’s thought that the artificial light blocks the effects of brain cells that promote feelings of sleepiness, as well as the ‘sleep hormone’ melatonin. These lights are also thought to stimulate the brain cells that are associated with alertness. Try to limit electric device usage at least an hour before bed, or check your phone’s settings—many have an option to filter out the artificial lights.
Sleep hygiene
Sleep hygiene is about the environment in which you sleep in, and the activities you do before bed. Sleep hygiene can be altered to encourage a good night’s sleep, and includes habits like not drinking tea or coffee four hours before bed, avoiding smoking or drinking alcohol before bed, using thick curtains or blinds (or an eye mask), or wearing ear plugs.
See also: The Power of Sleep
Exercise
Regular exercise can help improve sleep quality, especially if you struggle to sleep because of stress. Try to exercise daily for at least 30 minutes; activities like walking, swimming or cycling are good options. However, try to avoid exercising in the evening, as it’s not recommended to exercise four hours before bed—your adrenaline levels may be higher, along with a higher heart rate and increased brain activity. Gentle, relaxing movements can help—such as yoga or slow, light stretching before bed.
Sleep diary
The NHS recommends keeping a sleep diary if you suffer from insomnia, as it might reveal lifestyle habits that are contributing to your lack of sleep. A typical sleep diary should include information such as sleeping times, how many times you woke up during the night, how long did you sleep, did you take any sleeping tablets, how much caffeine and/or alcohol did you have before and after 5pm, and whether you’ve done any exercise before going to bed.
Herbal Remedies
Tart cherry juice
Tart cherries are rich in melatonin, the hormone responsible for regulating our sleep and wake cycles.
Warm milk, nutmey and honey
Warm milk has a calming affect and can raise our internal body temperature, which makes us sleepy. Honey contains amino acid L-tryptophan that is important to our rest. Nutmeg has a number of components that act in a similar way to a tranquiliser—so use sparingly!
Chamomile Tea
Used as an insomnia solution for centuries, chamomile tea soothes the nervous system, allowing for restful sleep.
Read more on Celebrity Angels about the secrets to getting better beauty sleep.
