Amidst a global pandemic, it’s unsurprising that no one can seem to get a good night’s sleep. Many will be familiar with tossing and turning for hours on end, as your body feels exhausted, but your mind simply won’t switch off. You begin to count the hours of sleep you will get if you fall asleep right now – which inevitably makes the situation worse and more frustrating than before. With the uncertainty of moving in and out of lockdowns, health anxiety at an all-time high and staying at home taking its toll on our mental wellbeing, 75% of people have admitted that the current situation is impacting their sleep.
An alarming 77% of people admitted that a lack of sleep is interfering with their ability to complete day-to-day tasks – and some have even developed an all-consuming fear of sleep. Somniphobia causes extreme anxiety around the thought of going to sleep, and you can learn more about it by reading our article here.
For some, insomnia is a condition that may require medical assistance; for others, there are simple tips and tricks to try to help you sleep better at night. Below we share some of the techniques that have helped us get our eight-hours in and wake up the next day feeling refreshed.
Quit the caffeine
This may sound obvious, but far too many people think that drinking coffee or tea in the hours before bed won’t have an impact. Newsflash: it does. The recommended cut-off time for caffeine is much longer than many may think, as the experts say it should be avoided a minimum of six hours before bedtime! The same also applies to alcohol, which can significantly disrupt sleep patterns – even if you think that a glass of wine will send you right to sleep.
The same goes for exercise
You might think that exercising before bed will help you burn some energy and fall asleep faster, but studies have discovered that the opposite is true. Working out later in the day can make it harder to fall asleep, so try switching out HIIT for meditation or gentle nighttime yoga.
Put down the phone
It’s one of those things that we all know would help us get a better night’s sleep, but we just can’t seem to do. The National Sleep Foundation recommends putting down all electronics 30 minutes before bedtime (blue light, be gone), but we’d suggest an hour will make a real difference. Switch your phone for a good book, and you’ll probably fall asleep before you finish the first chapter.
Invest in a pillow spray
It might seem like a luxury; however, studies have proven that certain aromas can help you get a good night’s sleep. If you’re unsure which one to buy, click here for some suggestions.
Fresh sheets
There are few feelings better than when you get into a freshly made, clean bed. According to a National Sleep Foundation study, 73% of us sleep better on clean sheets. So, if you’re stuck in a rut and have had a few disrupted nights, then it’s worth a shot.
Try not to nap
I know there is nothing nicer than snuggling up for a mid-day nap, especially if you’ve only had a few hours of sleep the night before. While quick naps have their benefits, longer daytime naps can harm sleep quality and leave you stuck in a vicious cycle.
Stick to a routine
For the past year, with the days of the 9-5 slowly dwindling, we’ve all been setting our schedule. You may be enjoying creating a routine that works for you, but chances are it is inconsistent. Try to go to bed and wake up at the same time each day, as irregular sleep patterns can alter your melatonin levels, which let your brain know it’s time to sleep.
Make your room inviting
The average person spends 227,760 hours of their life asleep, so it’s worth investing in a good mattress and making your room a relaxing place to be. Ensure you’re not exposed to too much light, find a temperature that suits you and cultivate a calming environment. Playing some calming music can work well if you like some background noise or buy some earplugs if you prefer to block out external sounds.
Take a bath
Because honestly, why not? You rarely get out of the bath feeling worse than when you got it, and it might just be that bit of relaxation you need to help you drift off into dreamland.
Practise mindfulness
If you’re struggling to sleep because your mind is racing with thoughts, give mindfulness a go. Try journaling a few hours before bed to get your worries out of your head and onto paper, download a meditation app and practice for a few minutes before bed or have a go at breathing exercises.
When you try these different tips and tricks, consider keeping a sleep diary to track what worked well, what wasn’t for you and the quality of sleep you got. Better days – and better night’s sleep – are coming.