Isn’t it ironic how sleepy you can be throughout the day, only to find that when your head finally hits the pillow you’re miraculously (and frustratingly) wide awake. If you’re one of these people who finds it difficult to switch-off at bedtime, here are a few remedies that will help to calm your mind so you can finally get that good night’s sleep you crave.
Sitting down to a warm cup of herbal tea before bedtime can help you to unwind and relax as it raises body heat. Chamomile tea is a great option because it contains no caffeine and is reported to have a sedative effect – it also has a slightly sweet after-taste, so it’s the perfect post-dinner drink.
Start a journal
When you take your worries or to-do list to bed with you, you’re bound to be up all night stressing and over-thinking them. Try starting a journal and set aside 10 to 15 minutes each night before going to sleep to write down your thoughts and concerns. By making the time to address your thoughts, you’re mentally checking them off as ‘dealt with’ or ‘dealing with.’
Create a sleep schedule
Research demonstrates that getting up and going to bed at the same time every day (yes, even on weekends) promotes good sleeping patterns as it stabilises your body clock. And while it may take a few weeks to discipline your body, not only will it result in regular REM sleep, you will also be more productive throughout the day as a result.
Ban electronics from the bedroom
How many times have you been at the cusp of falling to sleep, only to be woken by an incoming text message or call? And how many times have you found yourself awake for an extra hour trawling Facebook or playing a game? Not only does late night interaction keep your brain stimulated, but the light from the screen actually keeps you awake, too. Several sleep experts say this is because exposure to bright and intense light late at night can inhibit the body’s secretion of melatonin.
Get in some exercise
Getting in some physical exercise throughout the day can significantly improve the ability to fall asleep, according to research. It decreases anxiety and depressive symptoms and can act as a stress-buster if you’re feeling under the pump. Also, if you workout late afternoon, the post-exercise drop in your body temperature is said to promote better sleep.
Image via the Huffington Post