If you have suffered with chronic insomnia for many years, it could be time to get serious about a solution. For most people, the answer turns out to be remarkably simple, so don’t despair. There are plenty of natural tips and tricks that you can try. Sometimes, it’s all about getting into the right routine and creating a space for sleep that is comfortable, nurturing, and relaxing.
With so many distractions to keep us from sleep – iPhones, tablets, Kindles, television sets, laptops, and more – it is not surprising that we find it hard to switch off when it comes to bedtime. The trick is to separate sleep from leisure. Where possible, keep phones and other screens out of the bedroom. When it is time to sleep, leave them in another room and let your mind relax and unwind.
Keep reading for more hints and tips on the best ways to supercharge your sleep and reclaim your bedroom.
1. Invest in a High Quality Mattress
You can’t expect to sleep well if you don’t even have a good bed. These days, one of the finest choices around is memory foam. Premium memory foam mattresses are more affordable now than ever before, so treat your neck, shoulders, and spine to something really special. You’ll feel better rested, less stiff, and more energised when you get up in the morning.
2. Stick to a Sleep Schedule
It is much tougher for our brains to get ready for sleep if it always comes at a different time. The easiest, most satisfied sleepers are those who stick to a regular cycle and go to bed at around the same time each night; even on the weekends. While exceptions to the rule are, of course, okay, you should find that you naturally get tired when your regular bedtime rolls around anyway, whether you were planning to go to bed or not.
3. Eat a Balanced Diet
You might not realise it but your diet plays a big part in how you sleep. Consuming too much caffeine and sugar is a big mistake, because it takes the body hours to come down from the artificial high. Drink plenty of water, eat lots of fresh fruit and vegetables, and try supplementing your diet with vitamin C and D if your insomnia persists.
4. Create a Sleepy time Ritual
In the same way that steering clear of screens is a good way to help your brain switch off, creating a special bedtime routine will prepare your body and mind for a long sleep. It can include anything that is guaranteed to help you relax, so a warm bath, chamomile tea, your favourite book, even listening to chill out tunes.
5. Get your Bedroom Ready for Sleep
If the room isn’t dark enough, the air is too hot, or the area around your bed is really cluttered and untidy, you might find sleep to be a chore. Human beings thrive in the presence of familiarity and routine, so make sure that your bedroom is an appropriate place for sleep. Invest in soft sheets, dark drapes, and a low level humidifier if the air is damp or uncomfortable in any way.
6. Make Sleep a Top Priority to Boost Your Health
There is no denying that sleep is an important part of our daily routine. If we don’t get enough and spend the night tossing and turning, we are grouchier, less energised, and significantly less alert. So, in order to perform at a high level at work, with friends, and in your leisure time, pay attention to the quality of your slumber and make great sleep a top priority, every night.