Getting the sleep you need is not always easy.
You toss and turn, mull over the day, think about the future. None of these things you especially want to do at 2:30am in the middle of the working week, but hey…the brain wants what it wants.
But are you sleepwalking into sleep deprivation?
In all likelihood, probably not. We all have bumpy nights from time to time and, for the most part, it’s not really anything to worry about. Most of the time a good peppermint tea and a couple of episodes of The Crown will do the trick quite nicely.
However, if a lack of the zizzes is starting to get you down and you’re not quite sure what to do about it, why not take a look at these nice little tips we’ve assembled. They’re by no means all a guarantee for success and you may have thought of one or two of them already, but what have you got to lose? The key to unlock dreamland may be but a moment away.
Bedroom Setup: It stands to reason that if the space you are trying to nap in isn’t suited to you, then you’re going to have problems. Factors such as the temperature, external light or even subtle noises can all interfere in our ability to get good quality shut eye. Some people even believe that the arrangements of your room, such as furniture placement, can have an impact. Try and identify any possible irritations that could be distracting you and block them out. You never know. The solution to your problem could be as simple as that.
Beverage Smart: You might think that it goes without saying to cool it on the caffeine before you head off to bed, but it’s amazing how many of us still do it. We all know it keeps us awake and yet a nice warm cup of tea is so comforting on these chilly, autumn evenings. Why not simply replace it with something else? As we’ve mentioned, Peppermint tea is a great substitute and it’s completely caffeine free! In the end, it’s whatever works for you. Just don’t replace your nightly warm beverage with alcohol. You may think that it will knock you out good, but the quality of rest will be terrible.
The Right Light: We all love a bit of sunshine, so get on out in it. Not only is it a stellar source of Vitamin D, but it also helps your circadian rhythm ticking along nicely, helping boost your energy during the daytime and lull your body to sleep in the night time. Not all light, however, is created equal. In fact, blue light, which is emitted from the likes of computer screens and smartphones, can trick the brain into thinking it’s still day time and – yes, you guessed it – keep us wide awake. If you want our advice, put the phone aside after a certain hour. Or, if you simply can’t do that, try downloading an app that blocks the blue light on your phone. Either way, best to get it sorted.
Soak And Scrub: Is there anything more relaxing in this world than a long, hot bath? Of course, we’re not suggesting that you do this every night, but it might just give your mind that massaging feeling that it needs. If you don’t have a bath, don’t fret. A nice shower before jumping between the sheets can also help wash any stresses you might have right down the drain. Sound like something you’d like to get involved in? Go on. Treat yourself. You deserve it.
Relax: Your cosy in bed. You’ve skipped your evening tea. The phone is on the bedside table and you’ve had a delightful scrub in the shower. Now, turn off the lights, clear your mind and let the sleep roll over you like a soothing, warm ocean…Okay, it’s all easier said than done, but give it a go. Try putting on some relaxing sleep music or practice some deep breathing. There are a variety of things you can try to help put your mind and body at ease. And if none of that works? Well, there’s always counting sheep.
If you’re really concerned about your inability to sleep, then do get in touch with your doctor. An underlying cause may be responsible for your problems, though it is far more likely to do with something that you can resolve yourself.
In any case, we at Belvoir Edinburgh hope that you are all doing okay in these strange times. Keep busy. Keep strong. Keep smiling.