Are you the kind who counts sheep for so long each night you feel like you’ve rounded up the entire farmyard? Most of us have experienced that feeling of not being able to fall asleep – but it doesn’t mean you’re condemned to a life of fatigue and frustration. Try these top tips for a better sleep tonight.
Are you guilty of taking a final scroll through Instagram right before bedtime? The artificial light from your phone – as well as laptop or TV screen – can mess with your circadian rhythm, so it’s important to give yourself at least an hour of screen-free time before bed. Instead, read a book, try a basic meditation or tune in to your breath and awareness.
Prep your space
How relaxed and at peace do you feel in your room? Ideally, it should be a dark, cool space with no distractions such as flashing lights or noise. Your body needs to cool down in order to fall (and stay) asleep, so room temperature is also an important factor. Ensure your mattress and pillows are free of allergens and assemble some calming crystals like amethyst or quartz close to your bed.
Set a routine
You might think a daily sleeping timetable is just for bubs – but think again. A regular routine will help set your body clock, meaning you’ll get into a regular rhythm and intuitively know when it’s time to rise and rest. Avoid heavy meals and caffeine close to bedtime and try to get to bed at roughly the same time each night.
Journal your thoughts
If you catch your mind drifting to tomorrow’s to-do list or recalling every shameful thing you’ve ever done in your life when you’re lying in bed, try scheduling in daily reflection time to get all of those thoughts out of your head. You could confide in a trusted friend or family member, or simply jot it all down in a journal.
Move your body
Exercise is a great way to physically tire your body out, meaning that no matter how much your mind resists, your body will draw you into a deep sleep. But if possible, avoid rigorous exercise close to bedtime.
If you’re concerned or anxious about your sleeping habits, please consult a heath professional.