Struggling to sleep?- Try These And Get Refreshed

tips that help when you are struggling to sleep
Photo credits: Ivan Oboleninov 

If you are struggling to sleep, 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
  • 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

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. 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.

Keep a Sleep Diary

It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.

If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.

A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.

When To See A Doctor

If you need more ideas on how to get more sleep, you can get help and advice from a GP. You should also contact your GP if you have insomnia that lasts for more than 4 weeks.

Natural Supplements

There are quite a lot of supplements that have been manufactured to help improve sleep. These help your complement your body with some dietary supplements that help induce sleep. An example of this is Harmonium Sleep Support. Its manufacturers boast that it is the only product in the world to contain this blend of 7 special nutrients in the exact amounts scientifically proven to improve deep-sleep and enhance natural metabolic regeneration in both women and men. 

Need Faster Help Sleeping? –  The Six Steps To Sleep program

Sleep is a dynamic activity that is as essential to good health as exercise and a good diet. Sleep deprivation is dangerous, and must be addressed quickly to ensure the mind and body function healthily in the long term.

If you are suffering from insomnia, or have recently been struggling to sleep, it is important that you address the underlying issues quickly. If your doctor has prescribed some pills and you have been on these for a while, it is better to think about the side effects of these pills in addition to getting over dependent on medications for sleep. Instead of using pills or other sleep aids to temporarily mask the problem, continue with the tips outlined earlier. these might take some time. For a quicker result at least, try the six step six program.

This program has helped many people cure themselves safely and naturally of insomnia, and it might just work for you too.

The program combines proven good sleep hygiene methodology, cognitive behavioral therapy and brainwave meditation. This powerful three-pronged approach retrains the body to fall asleep faster and sleep deeper for longer, and permanently restores a healthy sleep-wake cycle.

Don’t sleep well? Try these tips and aids and you will see improvements in your sleeping routine. We would love to hear from you too. Why not share your experiences, we’d love that.

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