It’s midnight, you’ve got to be up at the crack of dawn for work and you’re tossing and turning in bed, staring at the ceiling, unable to get to sleep. Sound familiar? It’s exhausting! Thankfully, there are a few things you can do to help turn a bad night’s sleep into a good one. From forming good habits to altering your breathing and indulging your senses with a hint of lavender, the following tips and tricks will help you to get a few more zzz’s.
Stick to a sleeping routine
The key to getting a good night’s sleep every night is to establish a sleeping routine. Going to bed and waking up at the same time every day (yes, even weekends) will help your body to adapt to a regular cycle, culling sleepless nights. It might take you a while to get used to the 7am Sunday wake-up, but your mind and body will love you for it in the long run – we promise.
Limit caffeine
While it’s a delicious pick-me-up, a late afternoon coffee can disrupt your sleep later that night. People handle caffeine differently, but as a general rule, it’s a good idea to limit your intake to the mornings. Post lunch, opt for a refreshing herbal tea – such as peppermint – instead.
Write everything down
Stress is the number one culprit for late night tossing and turning. If you’re up late worrying about work, your relationship or anything and everything that you’ve got to get done the next day – write it down. That way, it’s off your mind, but you’ll have a reminder ready in the morning. Keep a notepad and pen beside your bed for such nights.
Make a cuppa
Chamomile tea is brilliant for relaxing the muscles and soothing the mind. Sip a cup as you’re winding down for bed to get you in the mood to snooze. If you’re already under the covers and find your mind is racing, get out of bed and make yourself a cup. The ritual of steeping the tea bag and sipping on the warm liquid will help to lull you to sleep.
Try relaxation techniques
Tried all of the above, and still can’t get to sleep? Practice deep breathing – with at least three counts in and three counts out – as you lie in bed. Aim to fill your belly with breath. This will focus your mind, reduce stress and anxiety, and help you to fall asleep.
Indulge your senses
Lavender essential oil is a calming scent that has long been used to treat insomnia. It calms, restores and balances the body and mind. Dab a little on your pressure points and pillow to induce a good night’s sleep. We like In Essence Lavender Pure Essential Oil.
Do you ever use any of the above tips and tricks? What else do you do when you can’t get to sleep?
I should drink less coffee.