How to get a good nights sleep
Do you find that you spend night after night tossing and turning, with sleep completely evading you? You’re not alone! 48% of adults in the UK report that they don’t regularly get a good night’s sleep.
Why do some people not get a good night’s sleep?
Snoring partners, sick children, noise from traffic, emergency sirens and light pollution can cause havoc with sleep patterns. Worrying about health, money, family, jobs, bills and situations beyond our control can also prevent us getting a good night’s sleep.
Without divorcing your partner and children and moving to a quiet spot in the country, some of the above causes of sleeplessness are not going to go away any time soon. So what can you do about them?
Write it down
It can be helpful to have a notebook by your bed and to write down everything that you’re worrying about or that you need to remember before you go to sleep. This should help clear the mind and allow you to rest.
Get everything ready for tomorrow before bed so that everything is to hand in the morning and no one is doing a last minute dash trying to find their keys/phone/violin case.
Having a the right physical environment is also key. Ideally your room should be:
- Dark enough with no light filtering in from the street. Blackout curtains or blinds can be very useful
- The right temperature. At the risk of sounding like Goldilocks the room should be not too warm and not too cold but just right!
- Tidy and uncluttered and only used for sleeping, reading and ‘bedroom stuff’. If at all possible avoid working from your bedroom.
- Free from electrical equipment if at all possible. Remove any unnecessary items like iPads, phones, televisions, radios etc.
- Comfortable with a supportive mattress and pillows and a big enough duvet so you’re not having to fight for your tiny share of the covers. If your partner likes to hog all the covers, buy yourself your own set!
Create a great bedtime routine
Start winding down from early evening onwards. Avoid caffeine and alcohol after 6pm
You could go for a short evening stroll after dinner. This helps you cool down and calm down, and if you’ve a partner it helps you to be able to talk without distractions.
Take a couple of hours distraction free if possible before bed. Reading and meditating is a good idea.
Have a small drink and a light snack an hour or so before bed so you’re not hungry during the night.
Put on some soothing, relaxing music and have a warm bath
Apply a little hand cream to your hands and moisturise your face with a good quality moisturiser. (Maybe start with your face and work your way down to your feet!)
Try massaging some body lotion or foot cream into the soles of your feet.
Try to go to bed every night at around the same night and get up at a similar time every morning, even at weekends
Other ways of helping you get a good night’s sleep
- Wear a light cardigan or a long sleeved pyjama top in bed (unless you’re menopausal suffering from hot flushes)
- Have the window slightly open if it is safe to do so (if you don’t have children and are living in a low crime rate area)
- Have a heavy blanket on your bed to weigh you down
- Use a night time or calming blend of essential oils. Lavender is a good essential oil for bedtime add a couple of drops to a tissue and tuck into your hot water bottle or pillow case.
- Always make your bed on a morning (and if you forget make it before you get into bed!) Having plumped pillows and a neat duvet can make all the difference)
- Change your sheets and duvet covers regularly
- Have Regular Reflexology or Massage Treatments
- Tuck a small amethyst crystal under your pillow (just make sure it doesn’t have sharp edges and NEVER leave crystals in the bed of babies, children or pets)
Loved this article? Check out my blog post on quick ways to get to sleep https://www.sarahcooper.co.uk/7-quick-ways-to-get-to-sleep/
About the Author:
Sarah Cooper is a Reflexologist and Complementary Therapist based in Boroughbridge, North Yorkshire. To book a treatment or for a free telephone consultation please call or text 07720397734
Find me on Facebook www.facebook.com/sarahcooperreflexology