5 tips to help sleep better at night

Are you struggling to sleep? It’s a common problem and the reasons why tend to differ. A lack of sleep can be a serious issue and for a lot of people, it can have damaging effects. You may have never had an issue with getting a good night's sleep, but with the current pandemic, maintaining a sleeping pattern might not come easily.

 
There's no primary solution to everyone’s sleeping troubles. You might find it difficult to drift off to sleep, or you may find yourself waking up in the middle of the night several times. There are several contributing factors that could be affecting your mind and body. To solve this, the first step is to switch up your bedtime routine.

 
We have listed some possible points to support a healthy night's sleep, all of which have been tried, tested, and loved by many. If you find the problem persists, please consult your doctor or a sleep specialist, there can be underlying health issues that could be affecting sleep and this should be identified and treated by professionals. 

1 - Maintain a daily routine

Try and maintain a work-life balance. Having this balance is important, especially during a lockdown! If you’re still working, try to make sure that your workspace and mindset are separate from your personal life. Granted, this could be difficult, but perhaps create a set working schedule and a separate space to work.

 
Not everyone enjoys a routine, but your sleeping patterns will improve if you ensure that you wake up and eat at a similar time every day. Having a sleeping schedule will help you get your body into a natural sleeping rhythm. A rhythm will also help you to be productive and proactive throughout the day. Make sure you have set breaks throughout your working day to get fresh air.

2 - Less screen time

Minimising your screen time can be tough. We are all guilty of spending too much time scrolling! Less screen time is a proven solution if you have a lack of sleep. If you're serious about improving your sleeping pattern, we suggest putting your phone down.

 
Using your phone later in the day will stop you from sleeping well due to cognitive stimulation and sleep deprivation. Your brain's electrical activity increases, neurons race and divert you from calming down into a peaceful state of mind for sleep.

 
The physical act of responding to an email, text, or video increases the tension in your body which results in stress. Your body then produces the stress hormone cortisol released by the adrenal gland aversive to sleep. (Laurie Hollman,Ph.D., psychoanalyst, Effects of Screen Time on Adult’s Sleep, https://www.huffpost.com/)

 
Avoid bright lights in the evening and make sure that you get a healthy amount of sunlight in the morning.

 
3 - Daily exercise

We don't necessarily mean a 5-mile run every day! The exercise that you do can be simple, slow, or fast. As long as you get your heart racing and your body moving, that's all that matters! Exercise does not only promote a healthy night’s sleep, but it also does wonders for your mental health. 

 
Personally, we love yoga! We've noticed that several yoga teachers are currently offering yoga sessions via Skype or Zoom during the lockdown.

4 - Practice mindfulness

Practicing mindfulness can be amazing for your sleeping pattern and mental health. We absolutely love keeping a gratitude journal and taking ten minutes to meditate before bed. Think of writing as a form of extra brain storage - write down your thoughts in a journal, and include a section for tomorrow's tasks. This will help your mind calm before bed.

 
Having a sleep routine that helps you switch off before bedtime can help diminish stresses and worries. Perhaps try the Calm or Aurora app - these are great apps that teach you how to meditate. They also offer sleep stories.

5 - Natural remedies

 
Natural remedies aren't scientifically proven to improve sleep but some people suggest that pillow sprays, vitamins, supplements, and a calming bath with lavender scents, can all contribute to a better night's sleep.

 A change of routine or increased stress levels can all be reasons for broken sleep. We do suggest speaking to a specialist if the problem persists.

For more simple tips and tricks, check out these articles! 

Healthline - Tips to Sleep Better: 

https://www.healthline.com/nutrition/17-tips-to-sleep-better#1.-Increase-bright-light-exposure-during-the-day

NHS - How to get to sleep:
https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/