Getting a good night’s sleep is something we all strive for. However, as our schedules become more busy, and the distractions increase all the time, it is not surprising that many of us feel as though we are not getting enough sleep. If you are struggling to establish an effective sleep routine and find yourself struggling to stay awake in the day but fail to close our eyes at night, read through the below tips to help get you back on track.
Turn Off The Tech
It has been universally observed that turning off your tech at night can be beneficial for our sleep patterns. This is because our natural body clock attunes with the natural light of the day, so when we spend hours on our phones or other devices, we are exposing our eyes to unnatural ‘blue light’ which affects our biological clock, or circadian rhythm. The wavelengths of blue light are helpful in the day as they keep us awake, however, this becomes completely detrimental in the evenings, when traditionally we were not exposed to such bright light. This triggers the brain to stay awake for longer, and with all the technology and screens that we encounter every day and often use well into the evening, it is no surprise that our sleep patterns are affected.
One simple way to combat this is to ‘switch off’ at a certain time every night. Try and avoid looking on your phone or watching a programme during the last hours before bed. Instead, you could read a book or listen to music, or prepare things for the next day. This will naturally lead your brain to prepare for sleep mode. Our eyes become tired, and you’ll find yourself nodding off earlier than usual!
Have a bath
We all live such hectic full on lives nowadays that, unsurprisingly, people rarely take time for themselves anymore. One idea you could try to instigate is giving yourself time for a bath. This doesn’t have to be every night; maybe once or twice a week if you are busy. However, having a bath gives our muscles a chance to relax and our mind to mentally unwind and slow down. As opposed to the normal quick shower many of us fit in just before bed or early in the morning, sort some music, some candles or a book and take some much-needed time out. You’ll find yourself much calmer by the time it comes to go to sleep.
Using products to aid our sleep pattern is another idea you may want to try. Herbal teas are known to be beneficial, or you may decide to see if CBD has a positive effect on any sleep issues you may have, as benefits have been identified in the past that have assisted with those who have trouble sleeping. You can find CBD Oil UK options and products that may work for you. Lighting candles can also create a space of zen to help you prepare for a good night’s sleep.
Set a Routine
Another effective way of helping sort your sleep pattern is to establish a set routine. As much as we don’t like getting up early, our natural body clocks will soon adapt to a sleeping pattern if you stick to it over a week or so. Set your alarm for a reasonable time in the morning and make sure you get out of bed; the physical act of getting up, making your bed, and getting changed will help you switch on for the day, and will mean you are naturally more tired when it comes to bedtime. It’s important to be disciplined when you are establishing a sleep routine, as staying up late or lying in will soon see your body clock become confused.