Last updated on August 21st, 2018 at 09:37 pm
Do you find yourself forever complaining about being sleep deprived, yet equally unable to get to sleep when you do put your head down? You’re not alone. There are a number of reasons why you might be suffering from insomnia and disturbed sleep, with environmental factors often being the most common.
The good news is that these are things completely within your control. By making just a few small changes to your evening routine and bedroom surroundings, you could instantly improve your sleep pattern. That means more energy, a better mood, and better health.
Your Life within Your Control
For many people, disturbed sleep is a symptom of things that cannot be helped: medical problems, hormonal changes, or age. However, there are a number of things you can do to offer yourself the best possible chance of a restful night.
Our top five picks are easy and applicable for everyone, so you can make changes today and start resting better.
Relax and De-Stress
Stress is one of the leading causes of insomnia. We can’t help with the causes of your stress, but we can help with how you deal with it. Try to write down your thoughts and any anxieties you have a few hours before you go to sleep.
Also create a things to do list, so your mind doesn’t race trying to recall every outstanding task in your life, be it at home or at the office. By channeling these thoughts onto a page, you let them escape the echo chamber of your mind. Spraying lavender on your pillow can also have a soothing effect, and can help prompt sleep for some people.
Your Mattress and Pillows
Poor bed, mattress and pillow quality can instantly affect the quality of your sleep. High quality mattresses, like this one from Eve Sleep, offer firm support so that your spine is able to lie flat throughout the night, while the memory foam top molds to your body shape for maximum comfort.
The beneficial effects of an improved bed setup has been widely reported, with many people investing in mattress toppers and pillows that make use of new technologies, in order to help get the best rest possible.
Eradicate all Blue Light
The effects of blue light are well documented, with research showing that over-exposure before bed leads to a disrupted circadian rhythm.
In order to best relax and keep to a strict sleep schedule, make sure that your mobile is switched off before going to bed and that any digital devices with LED screens have their brightness turned as low as possible.
Tidy Your Room
Your mother might have told you that a clear space makes a clear mind, and she was right. Disorganized spaces often create stress and anxiety in our minds, without us even realizing. Try putting clothes into drawers and the laundry basket, and moving things off the floor to create a greater sense of space in your bedroom.
Get Outside and Exercise
We all know it’s good for us, but somehow amongst everything else going on in life exercise often drops down the priority list. For the sake of your sleep however, it really shouldn’t. Exercise not only tires you out and can make you fall asleep quicker, but it also increases your amount of deep sleep.
It is during this time that cell repair happens most effectively, helping to improve immune functions and cardiac health.
If you don’t have the time or resources to head to the gym in the week, don’t worry there are plenty of other ways you can fit in regular work outs. Read this handy guide for some inspiration on ways to get fit outside the gym.