Category Archives: Adult Sleep

Improving Your Wellbeing In Order To Start Sleeping Better

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We all know that sleeping well is integral to staying healthy, but it can be hard to even get a good night’s sleep if you’re unhealthy. That’s the irony of it all. You might find yourself locked in a negative health cycle. But you can make changes to help improve your sleeping pattern and start to lead a healthier life in general. The following suggestions should help you to start improving your wellbeing in order to start sleeping better.

Get into an exercise routine.

One of the best ways to improve your wellbeing and start sleeping better is to get into an exercise routine. Working out is beneficial for both your physical and your mental wellbeing. It keeps you fit but it also releases endorphins to keep your brain happy. In terms of your ability to sleep well, it helps in that it reduces stress (making it easier for your brain to unwind at night) and also tires you out (obviously, that helps when it comes to sleeping).

Take care of your mental health.

There’s no denying that the ability to sleep well comes down to your mental state. After all, falling asleep is all about allowing your body and mind to unwind at the end of the day. It’s about letting your thoughts drift away as you enter ‘the land of nod’. That’s why you need to take care of your mental health if you want to start sleeping better. Psychological wellbeing is just as important as physical wellbeing when it comes to your lifestyle. Rather than stimulating your mind before bed, read a good book or talk to your loved one so that you can allow yourself to relax before you try to fall asleep. Avoiding bright screens will be much more beneficial to you if you feel that your brain is overactive before bed.

You might find that therapy is beneficial if you’re struggling to sleep properly because you have lots of worries or a very hectic life. It’s essential to start addressing your mental health problems rather than allowing them to keep you awake when you close your eyes in bed. This will help you to start enjoying a happier life and a healthier sleeping pattern. You could even look into therapeutic solutions such as a Panchakarma treatment program to help heal your mind and body. By using herbal oils and massages, you’ll be able to achieve a state of equilibrium that might help you to sleep better.

Go to bed and wake up at the same time every day.

Many people make up for sleep deprivation throughout the week by lying in at the weekend. However, this is not a solution when it comes to your long-term health. It’s much better for your body and your mind if you maintain a consistent bedtime pattern throughout the week. It’s about getting into a natural rhythm so that your body and mind can function properly. More importantly, it’s about ensuring that you can actually fall asleep easily on any night of the week. This will improve your physical and mental wellbeing. In turn, you’ll find that you’ll sleep better and find it easier to fall asleep in the first place. It’s a win-win situation.

How to Improve Your Sleep With CFS/ME

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CFS/ME, or to give the condition it’s full title Chronic Fatigue Syndrome/ Myalgic Encephalomyelitis, is one of the most frustrating conditions that affect sleep. Despite being tired all the time, CFS sufferers often find that they are unable to get to sleep and, even if they do, they wake up unrefreshed.

The causes of CFS/ME are still unknown and though the condition is hardly uncommon, scientists are still at a loss as to how to treat it. However, there are a few things you can try to help improve the quality of your sleep.

In fact, even if you don’t have CFS/ME, you might like to try these tips!

Combating Chronic Pain

Many people with ME suffer with chronic pain and/or fibromyalgia. This is a type of pain that can affect the joints and muscles as well as the glands and is often described as ‘flu-like symptoms’. Obviously, this is going to affect your sleep.

Getting the best possible mattress and pillow combination should be your first port of call. Make sure that you are comfortable, with your back in alignment. You should always try a few mattresses out before you select one and give yourself a full afternoon to make a good choice.

One option is to try CBD oil which can relax the muscles and reduce symptoms. Green garden gold’s website has some interesting articles on this topic that are worth reading before you try.

Give Weighted Blankets a Go

Weighted blankets were first developed to help anxious dogs calm down and sleep by imitating the sensation of being hugged. It’s hardly surprising that the demand for weighted blankets for the human population soon followed! Though you can imitate the idea of a weighted blanket by piling a few on top of each other, the likelihood is that you’ll just end up feeling hot.

The weight of the blanket is soothing for people who suffer with insomnia as well as stress and anxiety. For people with CFS, the blanket seems to help calm the body down and reduce restlessness which in turn improves sleep quality. The blanket is non-medicinal so anyone can try it.

Use Heat and Ice Smartly

Heat and ice therapies are well-known for reducing and mitigating pain. Ice is ideal for sore throbbing pain but heat is perfect for joint pain and general aches. As many people with CFS also find controlling their temperature a challenge sometimes, these therapies can also help to make you more comfortable at night.

At the most basic end, a hot water bottle is cheap and cheerful as well as effective. You can fill it with warm water or you can fill it with cold and pop it in the freezer on a hot night. Stepping up a little, you might also like to consider an electric heat pad. You can actually find these shaped like jackets online which provide wings to go around your shoulders too!

Though there is no current cure for CFS, making yourself as comfortable as possible will help alleviate some of your symptoms. And even if you don’t have CFS, these tips could work nicely for you too!

A Travel Kit To Give You A Good Night’s Sleep No Matter What Bed You’re In

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It’s true to say that no bed is better than our own. You could stay in the most luxurious hotel in the world, and that high-end mattress doesn’t even come close to the lumpy one you have at home. We like what we know, and we know what we like. As such, you may assume that any night you stay away is sure to be a sleepless one.

That can certainly be the case. Turning up in a strange bed without thought is a sure way to tossing and turning all night long. The mattress will be too soft or firm. The pillows will be too high or low. By the end of your stay, you’ll feel desperate to get home and sleep well.

Yet, thinking things through here could see you getting the best night’s sleep of your life no matter what bed you’re in. All you need is a travel kit which helps you get your sleep on. But, what exactly do you need to include?

Sleep-inducing tea

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You may have heard that you should avoid tea before bedtime. For the most part, that’s because even a small cup of black tea contains a shocking amount of caffeine. If the bed itself doesn’t keep you awake, you can bet that will. Still, there are plenty of teas which can actually induce sleep. Chamomile or lavender are ideal for this. Some companies even offer sleep-based blends. Look out for options like Pukka, who tend to package each tea bag individually. Then, slip a few of these in your travel case. Just be careful not to drink this too soon before bed, or you’ll soon be up for the toilet.

A dash of oil

Oil? At bedtime? Yes, you did read that right. There are various oils which could help you sleep. Carrying them with you is a fantastic way to sleep well wherever you are. Essential oils are a classic here, and they tend to come in travel-sized bottles. Again, scents like chamomile and lavender are sure to work wonders when dabbed on your pillow. If you really can’t sleep when you aren’t in your bed, you may even want to invest in options like this hemp oil for sleep. This is a fantastic way to get a restful sleep without feeling at all groggy come morning. Again, the bottle is also small enough that you have no excuse not to take this everywhere with you!

A mask for lights out


If you’re already in an unfamiliar bed, something as simple as too much light could keep you awake all night. You’ll be sleeping lighter than usual anyway, due to those unknown feelings. Add light to the mix, and sleep doesn’t stand a chance. That’s why a decent blackout mask should be the last essential in your travel kit. These fold up easily and so take up barely any room in your luggage. Yet, this tiny addition could see you well rested for the entirety of your time away.

A Quick Guide To Getting The Best Night’s Sleep Of Your Life

This might sound like a bold claim, especially if you’re a famously ‘funny’ sleeper who has issues dropping off, waking up in the night, and waking up feeling refreshed. The fact is, a lot of different elements can affect how you sleep. You might not even realise that the things you’re doing every day could be to blame for your strange sleep habits and poor sleep hygiene.

When you begin to work on your sleeping pattern, you will finally realise what you’ve been missing out on all this time. You’ll get more done, feel more like getting out of bed in the morning without having to rub your eyes for ages, and you might even be able to avoid that afternoon nap (although napping does have benefits, so do what makes you happy).

Let’s talk about things you can do right now to get the best night’s sleep of your life – tonight!

  1. Cut Out The Caffeine

Are you consuming too much caffeine? Many people are, but they don’t necessarily correlate it with why they are getting such poor sleep. In fact, some people even like to drink coffee before bed! This is a bad idea. Drinks that are high in caffeine, such as coffee and energy drinks will keep you lying away for hours. Ideally, have a cut off time of early afternoon for these kinds of drinks. Remember that caffeine is also present in tea and foods like chocolate, too. Switch to water or herbal tea.

Before bed, you could even introduce a caffeine free tea, such as Chamomile or Rooibos.

  1. Create A Cosier Bedroom

Make your bedroom a haven of relaxation. Ensure you can have total darkness while you sleep, and if not, wear a sleep mask. Make sure that you remove all technology from the room that could disrupt your sleep. Ensure it’s the right temperature too, as it shouldn’t be too hot or too cold.


  1. Find Ways To De-stress

Stress can keep our thoughts racing, which in turn keeps us up. Find ways to de-stress each and every day. You have deep breathing, meditation, and even the option of having a hot bath a short while before bed. Many people find this works because the body temperature then drops, making them sleepy. You could also find out how much is a massage and treat yourself occasionally, so you’re not holding tension in your body.

  1. Use Aromatherapy For The Ultimate Relaxation

You can use aromatherapy in your bath, in pillow sprays, and even body creams. Lavender is famous for helping people to feel sleepy.


  1. Stay Away From Technology For A Minimum Of An Hour Before Bed

You should aim to stay away from technology for a minimum of an hour, ideally as long as possible. No TV before bed or in the bedroom, and definitely no scrolling while lying in bed. Read a book instead.

  1. Listen To Something To Help You To Doze Off

If you struggle with the silence, some quiet relaxation music, whale sounds, rain noises, or even the Sleep With Me Podcast could help you enter the land of nod!

5 Things that Could Be Bothering Your Bedtime Routine

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You know better than anyone that sleeping well makes you feel so much better the next day. When you don’t get a solid eight hours of shut eye at night you can wake up feeling groggy, anxious and irritable. In order to feel your best you know that your bedtime routine has to be upgraded right now. You might be having body problems that are making you lose your snooze or you might be sleeping in an uncomfortable environment. Whatever your bedtime blues may be, it’s time to address them all and get them fixed right away.

  1. Aches and Pains

It’s normal to have the odd ache or pain here now and again, but when it’s preventing you from sleeping, it’s definitely time to get it sorted. Medical professionals say that toothache is one of the most painful aches you can experience; does this sound familiar to you? If your wisdom teeth are bothering you, you shouldn’t delay your oral surgery for any longer. As soon as this is dealt with you will feel much more comfortable, not only at night, but also during your everyday life.


  1. Temperature

Getting the temperature of your bedroom just right for sleeping is a difficult task for many; it’s all about personal preference. There is nothing worse than waking up too hot in the night so make sure you wear breathable cotton pajamas. Crack open a window too if the fresh breeze helps to circulate the air more effectively.

  1. Stress

If your mind is whirling around with stress-provoking thoughts just before bed then you aren’t going to get a very good night’s sleep. Try to find a way to clear your mind just before you go to bed, whether you read a book, take a hot bath or drink a soothing cup of peppermint tea.

  1. Noise

Trying to get to sleep in a noisy house is very frustrating. There isn’t always a lot you can do about this, especially when you live in a noisy neighbourhood. Invest in some ear plugs and keep your windows shut if it’s not too warm for you. This should help to reduce any unwanted disturbances.

  1. Diet

The food or drink that you consume during the day or just before bed can have a huge impact on the quality of your sleep. Steer clear from caffeine in the afternoon if you want to improve your shut eye. Similarly, try not to indulge in a heavy meal within two hours of bedtime; you will feel uncomfortable and it makes the food more difficult to digest. Bananas, nuts, natural yoghurt and dark chocolate might be the perfect pre-bedtime snack to help you drift off to dreamland.

When you feel relaxed and at ease with your bedtime routine, you will start to feel so much better about your sleeping pattern. You will feel ready to curl up and enjoy your eight hour snooze, without worrying about aches, noises or stresses along the way. See how you can update your bedtime routine and you will be able to transform from a groggy to glowing overnight.