With the clocks springing forward on Sunday 26th March (also Mother’s Day) the nights are going to get lighter and brighter – which is great for long summer nights relaxing outside, but for some, it may affect overall sleep.
If you’re up late at night three times a week for a month (or longer), you may suffer from acute or chronic insomnia, a common sleep disorder with one or more of the following symptoms:
- Difficulty falling asleep
- Waking up often during the night and having trouble going back to sleep
- Waking up too early in the morning
- Feeling tired upon waking
Do you, or someone you know struggle to fall asleep easily and have the above symptoms? This #WellnessWednesday we’re giving you the 4 tricks experts swear will help you fall asleep instantly…
4 tricks to help you fall asleep
1 | Switch off
The Sleep Foundation says the role of light promotes wakefulness because any form of light (even screen light) replicates the sun. This makes our brains think that it’s still light enough to be awake (it’s still daylight). This pattern can really disrupt our sleeping patterns.
Studies have shown that devices emitting light can miscue the brain and promote wakefulness.
- You stop using all devices one hour prior to sleep.
- Putting all devices away in a bedside drawer, or across the other side of the room to discourage you from checking during the night.
- During the last hour before bedtime, choose an activity that your brain will find predictable and, thus, not anxiety-provoking. Consider reading a book, listening to a playlist of mellow music, or any form of meditation to wind down your mind.
2 | Listen to music
As we said, listening to music can really help wind down your mind so you can catch more zzz’s. Just a warning, though. Don’t pick songs or artists you listen to when you’re trying to stay alert – such as driving or exercising but subconsciously you’re associating that music with alertness!
- Putting a playlist together of really mellow, relaxing songs, or find one on Spotify (there are loads)
- Turning off all notifications from social media, emails, and text messages on your device and placing it facedown (so you’re not exposed to that blue light).
3 | Love lavender, the sweet smell of sleep
We’ve covered listening, now it’s time to sort out our other sense: smell. Yes, the aromas around you can have an impact on the quality of your sleep. Lavender, in particular, is known to ease anxiety and lower blood pressure. Research has shown that sleeping in a room with a diffuser filled with lavender essential oils could improve the quality of your sleep by 20%.
- Buying a Lavender diffuser that subtly infuses your bedroom throughout the day and night.
4 | Keep your room cool
Science says sleeping in a cooler room is better for your health and will help you fall asleep easier. We’re talking a little below 20 degrees. In 24 hours our body temperature naturally peaks and declines, but it usually at its highest in the early afternoon and lowest around 5am. When trying to fall asleep, our bodies are working hard to cool down after a busy day.
- Helping your body cool down quicker by lowering the temperature of your room. This will encourage you to fall into a deeper sleep.
- Wearing breathable, light clothing.