How to banish sleepless nights for good
-Jan 20, Hannah Hargrave , Health -
Sleepless nights can be the bane of your existence and leave you not just tired, but emotionally fragile too. But you don’t just have to sit back and accept exhaustion because there are ways you can turn bad bedtimes on their heads.
If you’re stuck in a seemingly endless cycle of sleeplessness it can be near impossible to get your head around how to make it stop. Whether you struggle to fall asleep or to stay asleep, consistently getting less than the recommended seven to nine hours of sleep a night takes its toll on your body in a big way.
So if you’re at your wits end with constant fatigue, give the following guidance a go and you may be able to resolve the sleepless situation once and for all.
Technology free evenings
It’s not just the fact that blue light emitting devices such as smart phones and laptops can hinder your ability to fall asleep, it’s that all this technology keeps your mind racing, rather than letting us relax. Tech today doesn’t allow you to switch off and if you’re checking work emails moments before climbing into bed, it’s not surprising you may then lay awake stressing about what tomorrow might bring.
Instead try having tech free evenings and at 7.30pm shut down your computers and turn off the TV, then grab a good book or go for a walk. It may be a challenge to begin with but if it improves your sleep, you’ll wonder you hadn’t done it sooner.
Look at your surroundings
You may think it doesn’t matter what your bedroom looks like when you’re going to have your eyes shut anyway, but the ambience of your nighttime setting plays a big part in how you sleep. Going to bed in a cluttered, messy room can cause you anxiety. Not to mention piles of dirty washing are far from the sight you want to wake up to.
Even if an untidy bedroom doesn’t bother you, if you’re having trouble sleeping it’s worth tidying up your act and make your boudoir the most relaxing and comfortable place you possibly can.
This may mean investing in new bedding, ambient lighting and a Marie Kondo book so you can simplify your sleep space for a calmer, less cluttered night’s rest.
Learn to relax
If you’re an uptight person who struggles to relax then bedtime really can be a battle. Learning the tools to calm your body and mind will benefit you not just when it comes to sleep but in your every day life too. There are an array of meditation techniques you can learn, many of which you can do from the comfort of your bed and without incense! You can also calm your mind and reduce muscle tension with breathing exercises or even some relaxing yoga and stretching strategies. 10 minutes before bed could lead to an entire night of quality sleep.
Reset your circadian rhythm
Just as a baby needs a good bedtime regime, so do you. Resetting your circadian rhythm – also known as your body clock – is essential for consistent, quality sleep.
This means waking up and going to bed at the same time, even at the weekends. If you regularly stay up working or watching TV into the early hours of the morning your body’s natural clock will be all out of whack and your sleep will be negatively impacted.
Establish a calming nighttime routine and an energising morning one too. When your body gets into a regular pattern it’ll know when it’s time to shut down, rest and repair and when it should be awake.
Avoid caffeine and alcohol
You may think a nightcap will help you drift off, but you may well pay for it with anxiety, tiredness and a lack of focus the next day. Alcohol reduces the quality of your sleep and it’s more likely that you’ll wake up dehydrated and gasping for a glass of water at another point in the night instead.
Caffeine won’t help your sleep time efforts either, so it’s best to consume it much earlier in the day and stick to herbal or decaffeinated teas in the evening.
Regular exercise reduces stress, anxiety and depression which can all interfere with sleep. Exercise boosts your mood and strengthens your circadian rhythm. Just be aware that exercising too close to bedtime will raise your body temperature which should remain low close to bedtime. The adrenaline produced from a workout can also make it difficult for you to unwind.
Lock in a time each day to get some physical activity and you’ll soon be amazed at what a regular exercise regime can do for your sleep.
An unhealthy diet could also play a large part in your inability to sleep because of inflammation. So try to improve the way you fuel your body, by consuming less processed foods and refined sugar and pack in more healthy, fresh fruits and vegetables, lean proteins, fish and whole grains.
In addition to a balanced diet you can give your body a well needed boost of essential nutrients with Lumity’s Morning and Night Supplements.
The all-natural soft gel capsules were developed to mitigate the signs of ageing which include fatigue. They contain a plethora of essential vitamins and minerals which aid sleep such as magnesium, selenium and omega-3s.
They also help improve your hair, skin, nails and energy levels in the day, so there are a few less things to worry about when it comes to bedtime.