Some people function perfectly well on a few short power naps. While others require the full eight hours just to feel human. Prolonged sleep deprivation has negative consequences. For our physical, emotional and mental wellbeing. Even short-term sleep loss will cause irritability and increased stress levels.
An inability to sleep is caused by many different things. To fix the problem, you need to identify its origin. Common reasons include:
- A new-born baby
- Anxiety and stress
- Noisy neighbours
- Working shift patterns
- Pain or illness
- Partner’s snoring
A change in circumstances will take time to implement. Finding ways to minimise disruption in the interim is a step in the right direction.
Invest in a Good Bedframe & Mattress
A supportive and comfortable mattress is essential for gaining quality sleep. Try out different mattresses until you discover the one suited to your needs. Bed Frames, likewise, offer varying degrees of support. Treat yourself to a new bed and put the old one to rest. Whether you choose branded beds like Sleep Number, or a regular memory foam mattress, make the switch today. A comfy bed in a restful bedroom is a recipe for success.
Many people turn to music to relax. Classical, instrumental and slow pieces are particularly beneficial at night time. Choose your music collection carefully. Avoid heavy, fast beats that will be counterproductive!
Food and Drink
Cheese is reputed to give you nightmares. This old wives tale may be a misnomer, but there is a lesson to be taken from this. Eating late at night doesn’t allow your body to digest foodstuffs adequately. This often equates to a poor night’s sleep. Caffeine is a known stimulant. As such, it should be no surprise to learn that coffee and tea before bedtime is a no-no. Ditto alcohol.
There are lots of natural herbal remedies proven to help you relax. These in turn can lead to a state of repose conducive for welcoming sleep. Lavender is one example of a natural substance often used to address insomnia. Its soothing properties quieten the senses and promote calm.
There are lots of holistic ways to relax and unwind in readiness for sleep. Acupuncture and reflexology are two such ancient treatments gaining in popularity. If your insomnia has become a mind-over-matter issue, hypnotherapy is worthwhile exploring. Yoga, Thai Chi and meditation are options to try at home.
Turn off Mobile Devices
In an ever-increasingly mobile world, it’s harder than ever to achieve a work-life balance. While mobile devices are switched on, you remain contactable. At all hours of the day. And night. Turn off digital distractions to avoid unwelcome interruptions. At the very least, turn them to silent.
Go to Bed Earlier
It may be stating the obvious but going to bed earlier than usual can help. Insomnia may originate from a disrupted sleep pattern. Retraining the mind and body to learn when sleep time is, takes time to achieve. Persevere and you could see your sleep patterns returning to a more satisfactory rhythm. Even if sleep still eludes you, going to bed earlier will at least give your body the rest it craves.
While your neighbour’s dog barks through the night and your newborn is crying into the small hours, don’t despair. Address your insomnia promptly and say goodbye to those sheep!