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If you’re struggling to sleep at night and don’t know where to start when it comes to solutions then don’t worry, you have definitely come to the right place. Whilst there are a lot of different tips and tricks out there when it comes to getting a good night sleep, often it can be overwhelming knowing what may work best for you. Whilst that may be the case, the best thing to do is try as many different things as you can until you find the right fit. It may take time, but it’s a much better alternative to being unable to sleep for the foreseeable future. With that in mind, here is a guide to why you need a good nights sleep and how you can easily fall asleep each night.
Why Should You Get A Good Nights Sleep?
First of all, it is important to look at why you should be getting a good night sleep in the first place:
- A good nights sleep can improve your concentration and productivity
- It can maximise your performance when it comes to fitness and exercise
- It will put you in a better mood for the day ahead
- It will allow you to feel refreshed and revitalised
- It decreases your chances of heart disease and stroke
- Poor sleep can be linked to depression
- Sleep can improve your immune system
- It can have a positive impact on your emotions and social interactions
Top Tips For Falling Asleep
- Make sure you are sticking to a routine each and every night
One of the best ways to ensure you get a good nights sleep each night is to make sure you are sticking to the same routine each night. Whilst this may not be possible each and every night, going to bed at the same time and waking up at the same time each day can be incredibly beneficial. Not only does it train your body that it is time to sleep, but it means when you wake up you will be feeling ready for the day. If you’re struggling to train yourself to sleep at the same time each night, you may want to consider sleep hygiene therapy to help.
- Use aromatherapy oils to help you drift off
If you struggle to fall asleep and switch off when you’re lying in bed, aromatherapy oils could be a great way to encourage you to drift off. The best scent to use if you’re trying to sleep is lavender, as it is considered both calming and relaxing. When it comes to using aromatherapy oils, you can use either a diffuser or rollerballs that should be placed on your pulse points. Whilst rollerballs are a more direct treatment, a diffuser will spread throughout the whole room. For rollerballs that help encourage sleep, you can visit this site here.
Another way you can use aromatherapy to get you to drift off to sleep is to purchase a sleep spray. This is a lavender scented spray that you spray onto your pillow, causing you to feel sleepy as soon as you put your head down. It’s a great, affordable product to use.
- Avoid caffeine and sugar after 5 pm at night
Although you may want to enjoy a cup of coffee or a glass of Coca Cola before you go to bed, it’s best to avoid caffeine after a certain time of the day. Whilst most people aim to stop after around 5 pm, this time will depend on the hour you usually aim to fall asleep.
Whilst coffee is one of the main drinks that features caffeine, it’s also important you’re considering what other drinks contain caffeine too. The best thing to do is to check the labels of everything buy.
- Switch off from electronics an hour before you go to bed
One of the hardest things to do, yet arguably the most effective, is to switch off your electronics at least an hour before you go to bed. When it comes to falling asleep having your phone or TV on will stimulate your brain, making it incredibly hard to switch off. If you want to do something before you sleep, consider reading a book or having a relaxing bath. If you really struggle to switch off from your phone, charge it in another room. For a detailed guide to spending less time on your electronics, you can read this blog post here.
- Try not to have any naps during the day
Although you may find that you’re not really napping during the day, allowing yourself to fall asleep for twenty or so minutes could even be detrimental to your evening sleeping pattern. The best thing to do is to allow yourself to get tired, meaning when you go to bed you’re much more likely to fall asleep. If you are struggling and think you need to have a nap to break up the day, make sure it is only a 20-minute power nap. Set an alarm to ensure you wake up again.
- Consider speaking to a professional for extra help
If you are really worried and you find none of the tips above helps you, you may want to consider talking to a professional. They will be able to access what you’re sleeping pattern is currently like and what your lifestyle is like, advising you as to the best steps to take. Whether it means investing in your mental health more or changing the lifestyle that you lead, they will be able to offer you the best possible advice. If you’re worried about seeking advice from a doctor, you may want to consider taking a friend along with you. They will help you feel at ease and maybe be able to offer the doctor more insight into your lifestyle.
Do you struggle to sleep at night? What changes can you make to your daily routine to ensure you’re getting as much sleep as possible? Let me know in the comments section below.