From lowering your thermostat to wearing socks to bed.
We all deserve to have a truly restful sleep, but sometimes it's easier said than done. Relaxation is one of the key components to falling asleep fast, so incorporating some relaxing elements into your routine can be helpful.
It's important to remember that not everything will work for everyone, and if you've been experiencing repeated nights of interrupted sleep, it might be worth talking to your GP who can advise on a correct treatment plan for you.
Excess light exposure can throw off your sleep and circadian rhythm. Aiming for minimal light in your household leading up to bedtime as to not disrupt melatonin production is helpful in bettering sleep. Blackout curtains over your windows or a sleep mask for over your eyes can block light and prevent it from disrupting your rest.
There is some evidence that wearing socks to bed will help you fall asleep faster and stay asleep longer. By wearing bed socks and having feet warm, the peripheral blood vessels dilate which can actually help decrease core body temperature
There is evidence to suggest that mindfulness meditation may improve sleep quality. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. There are plenty of apps you can use like Insight Timer which provided guided or non-guided meditation sessions for you to partake in to feel more zen.
It sounds counterproductive, but if you're lying in bed wide awake, getting out of bed for a bit. Sit out in the lounge in dim lighting and read, listen to music, or listen to a podcast. Wait until you start feeling sleepy and then return to your bed and try again.
It's important to have a relaxed mind and body prior to and during sleep otherwise we will be producing stress hormones that may inhibit our ability to sleep soundly. Ensuring we switch off from work in time to still have a wind-down period where you relax, be it reading, meditation, music, a warm bath, will assist with the drift into a consolidated sleep.
Take advantage of that first moment you start feeling drowsy and try sleeping then. If you push through for whatever reason and go to sleep too late for you, you might end up waking up in the middle of the night and find that you struggle to fall asleep again.
Scent is a powerful tool and a light aroma that you find calming can help ease you into sleep. Exposure to smells that are associated with a positive mood, calmness, and relaxation may be beneficial in the lead-up to bedtime and through the night. The most popular essential oil for sleep is lavender.
Making your bed look and feel comfortable will obviously contribute to how well you sleep. You want a bed that is inviting and makes you exicted to get into it each evening and that also helps maintains a comfortable temperature during the night.
This article is intended for informational purposes only and is not a substitute for individualised health advice. If you are concerned about your health and well-being, please speak to your GP, who will advise on the correct treatment plan. You can also callLifeline24/7 for mental health support on 988.