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Top Tips To Help You Easily Fall Asleep

by LucWrites 8 months ago in wellness

Do you struggle falling and staying asleep?

Top Tips To Help You Easily Fall Asleep
Photo by Lux Graves on Unsplash

You’re tossing and turning, feeling restless and tired but still sleep evades you. You’re aware of the fact that you have less than 6 hours until you have to get up and you know that you will be knackered. We’ve all been there, but if you have trouble falling or staying asleep, the following tips will be useful to help reset and re-balance your body ready to go to bed.

Lavender

It is well known that lavender has significant health benefits alongside helping you fall asleep. According to The Sleep Doctor, the scent of lavender is a natural anxiety-reliever (anxiolytic), which helps the body become more calm and relaxed, easing you into sleep. It reacts with the brain, reducing emotions such as anger, aggression and agitation and can also be used as a natural form of pain-relief (analgesic). Not only can lavender help induce sleep, but it can also improve the quality of sleep, meaning you are likely to sleep deeper and for longer.

You can incorporate lavender into your night-time routine in many different forms. A few drops of a lavender essential oil, like this one, into your pillow will help you drift off at night. Alternatively, you can use lavender scented candles or incense to create a mellow atmosphere.

For a more subtle lavender scent, the sleepy moisturiser from Lush is the perfect blend of lavender, cocoa and almond perfect for applying to your body before bed.

Relaxation

For those of you that are not so keen on the heady scent of lavender, there are still many options for you to explore to get the perfect night of sleep.

The key to ensure that your body is ready for sleep is relaxation. Controlling your breathing is one way to do this. You start by loosening your whole body, making sure you’re not clenching any muscles. Then close your eyes and slowly breathe in through your nose for 4 seconds. Hold the breath for up to 7 seconds (or as long as you feel comfortable for) and then exhale through your mouth. Make sure to slowly let the air out to lower the heart rate and make it easier to drift off to sleep.

Alongside breathing, you also have the option of relaxing music. According to the Sleep Foundation, relaxing music calms the nervous system leading to lower heart rate, blood pressure and can help with mental health issues, such as anxiety and depression.

This may not be an option for everyone, but studies have shown that massage methods help induce sleep. The sleep hormone, melatonin, is induced by the pressure applied during a massage. One cognitive behaviour therapist has even gone on to compare the benefits of a one-hour massage as the equivalent of a power nap. If a massage is a method that you’re keen to explore, be sure to target areas that you’re prone to getting tension, such as your shoulders, back and neck.

Preparing your body for bed

There is no point in attempting to go to sleep if you’ve just done something energizing, such as a game of tennis or chugged a Red Bull as it’s likely that your body will be pumping with endorphins. Instead, work your body into a routine so that you can start winding yourself down and preparing to go to sleep.

Depending on what time you go to bed, it is a good idea to avoid caffeine after 5pm, as caffeine can block the effects of adenosine (the chemical responsible for sleep). It is also beneficial to avoid drinking anything from 1-2 hours before you go to bed to avoid waking in the middle of the night to empty your bladder.

A good bedtime routine for your body can include having a warm shower/bath to relax and relieve stress. Reducing the amount of light in your sleeping space can trigger a better night sleep as the darker the room, the more likely you are to produce melatonin. Also reducing the temperature, as an ambient temperature is likely to maintain your body’s relaxation levels.

The best tip in the countdown to bedtime is to avoid electronics. TV, iPad, mobiles, should all be switched off an hour before you aim to go to sleep as the blue light they emit encourages your brain to produce activity, essentially telling you that it’s time to be awake and alert. Try reading a book or listening to slow music instead.

Finally, make sure you are associating your bedroom as the only place where you fall asleep. If you tend to fall asleep in front of the TV and then once you are settled in bed, you’re wide awake, try going to bed earlier. One your head hits your pillow; you want your body to know that it’s time to catch-up on some z’s.

wellness

About the author

LucWrites

freelance writer/blogger. After working as a blog writer and proofreader for a marketing company, my passion has become my career.

https://lucwrites.com/

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