Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. Symptoms of insomnia are difficulty falling asleep or staying asleep. A good night’s sleep is as just important as regular exercise and a healthy diet. Waking up too early in the morning, fatigue or with low energy is not a good way to start your day.
It is considered chronic if it happens at least three nights per week for three months or longer. Many of us have experienced brief periods of acute insomnia. Most of know what it feels like to be still awake lying and staring at the ceiling and wishing for sleep, especially when are feeling overwhelmed or suffering from anxiety.
Sleep is so vital to our overhaul health, so when it starts to interfere with our daily routine, it can play havoc with everything. Here are a few things to try if you are dealing with stress-related insomnia.
Write down your tasks for the next day before you go to bed, having it all buzzing around in your head will keep you more awake.
I would avoid all caffeine and alcohol if you are having sleeping issues even if it’s for a short time while you try and get your sleeping patterns back into a regular routine.
Avoid Sharing Your Bed With Pets
As this can interrupt you with their snoring and wandering to try and get comfortable under the covers.
Reduce Daytime Naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep in the long run.
Regular exercise can improve sleep quality but not straight before bed a few hours before.
Eating a full dinner before sleep can activate the digestive system and keep you more awake.
Taking a warm bath or shower before bedtime is also a well-known sleep remedy. This is because a warm bath can help you relax, but also because our body temperatures tend to drop after a warm bath, which can induce better sleep.
If you like bath oils try adding 8-10 drops of Chamomile Oil to your water or lavender oil for an extra calming effect.
Turn off all electronics at least one hour before bedtime; all these gadgets have become such a massive part of our daily lives and its often hard to put them down. Tell your friends and family that you have a new bedtime routine and you will get back to them when you can.
The blue light emitted by screens on mobile phones, tablets and laptops, restrain the production of melatonin, the hormone what controls our sleep/wake pattern. Reducing melatonin makes it harder to fall asleep and stay asleep.
Make sure your sleep environment is cool and dark and quiet. Your bedroom should be your sanctuary and should be your place to escape and unwind in. You can add in a non-toxic candle for a finishing touch. Cocoa butter candles from Helm London smell amazing and are 100% vegan-friendly www.helmlondon.com
Try and wake up the same time each day; keeping regular sleep hours will programme your body to sleep better. Choose a time when you are likely to get tired and try and work around that.
Try listening to mediation Mindfulness has exploded in popularity over the last year and even GP’s are recommending trying it if you have sleep issues or a busy mind. Meditation helps with improving sleep and mental well-being and enables peoples to enjoy life and understand themselves better.
There are so many free apps to choose from, and you can try the talk down meditation or listen to relaxing music depending on what you enjoy.
You don’t want to be kept up from the glare of the phone or tablet if you are playing the mediation through one of these so place furthest away from the bed and turn down the screen brightness before you start, so you have no distractions and hopefully, you are on your way to a great nights sleep.