AD // Sleep. That funny thing we all want but none of us can seem to get! I’ve never had a problem actually getting to sleep. It’s staying asleep that I struggle with. For as long as I can remember, I’ve been waking up 4 or 5 or even 6 times a night. Usually to pee. Or because I’m uncomfortable. I rarely have a full night’s sleep. These tips to help you sleep will help anyone in the same boat!
Photo by Lauren Haden on Unsplash
People have options to make night time more pleasant, like adjustable beds and riser recliner chairs for example which can make a huge difference to your wellbeing associated around sleep. But if things like that aren’t an option for you due to space, money, health or any other reason then you’ll need some alternative tips to help you sleep.
These alternatives can be anything from medication, to sleeping arrangements to herbal remedies – you might consider buying premium kava kava – or more!
I’m not a doctor, of course. So if you’re really struggling, please make sure you contact your GP and get professional help – don’t just listen to some random person on the internet. And I think the same goes for any advice you’re looking for in regards to your health!
Here are 6 tips to help you sleep better every night:
Go herbal
I used to love herbal remedies for my anxiety, particularly Kalms tablets but did you know you can also get Kalms Night? These take the edge off when you most need it: at night and help you relax that little bit more before falling asleep.
They’re not sleeping pills; they’re not medical at all so they won’t knock you out. Everything is natural and healthy and safe to take before you go asleep!
(Although if you’re on other medication, do speak to your GP before taking these)
Related read: 7 Natural Ways To Improve Mental Health
Find the route cause
For me, the reason I started not sleeping through the night is because I have a double bed. As soon as I switched from a single to a double, I stopped sleeping all the way through. For me, I like the restriction of a single bed and not having the option to move around all over the place.
Really think about why you can’t sleep. Think back to when you stopped sleeping properly and dissect it. You might be surprised on what you find.
There might be obvious reasons why you can’t sleep, such as stress. But knowing these reasons gives you more power in being able to help yourself and improve your sleep!
Switch off
Probably the most obvious one and one you’ve heard countless times but switching off your laptop and your phone really can help your brain wind down quicker.
But it doesn’t just end at switching off your phone.
Because even if we’re not surrounded by technology we can still very much be stressed and alert. So really learning to switch off is a mega important point in these tips to help you sleep!
You might want to try some gentle bedtime Yoga or meditation. Maybe journaling helps you unwind or taking a bath and drinking herbal tea.
Related read: How To Switch Off and Relax
Don’t go to bed hungry
Is there anything worse than laying in bed with your stomach rumbling? I know, I know you’re not supposed to eat before you go to bed or you’re not supposed to eat after 8 at night but seriously, if you’re hungry and it’s stopping you sleeping, go and get a damn snack!
A piece of fruit or a cereal bar, just to quiet the hunger until breakfast.
This is something that really affects my sleep. I don’t usually struggle to get to sleep but if I’m hungry, it’s all I can think about and can’t relax until something is done about it!
or angry
You’ve heard it a million times. But don’t go to bed angry. It’s not worth it.
Try and find a healthy way to release that anger before you settle down for the night. If you can resolve the issue with the other person, then do.
But if not you might want to consider a meditation, writing a letter or even a solo shake it out party to safely release that negative energy!
Keep warm
Take a warm shower or bath or have a nice warm cup of tea before heading to bed.
I always find the warmer I am, the more tired I get.
Although you don’t want to be too warm and over-heat, there’s nothing better than being nice and toasty. Grab a hot water bottle to put by your feet as well.
Omg I have so many ideas about sleep. It stems from when I used to have a sleep disorder following working night shifts. I definitely think that a bedtime routine is key. I love reading before bed as it calms my mind right down and makes me sleepy. I try to avoid tablets/herbal supplements but a herbal tea does go down a treat (try Clipper Sleep Easy Tea, been recommending it to everyone!). Decided to write some stuff down as I feel like others could learn from my experiences. I want to help people who are struggling the same way I did. Here’s my post about bedtime routine: http://findyourfight.co.uk/2017/07/21/importance-developing-bedtime-routine/
Hi Jenny! I hope you’ll be pleased to know that since I really enjoyed this post, I cited it here: http://www.fromdreamtoplan.net/2017/03/18/sunday-suggestions-15/ 🙂
Great tips! I’ve tried Kalms before, but never tried Kalms Night. I might have to give them a go. Definitely find being warm, not being hungry and switching off phones etc help. I always try to read for at least half an hour before bed to really switch off!
Reading before bed is great! Although I always get TOO tired and end up not paying attention 😫 I still take normal Kalms daily, I like the process of it and feel it takes the edge off (: xx
This is just the kind of post I needed to read at the moment, as I struggle with insomnia on and off, usually due to anxiety and depression acting up, so any advice I always take! I definitely sleep better when I’ve had a bath or a shower, so I should try that tactic again and the tip about going herbal is really useful too! Thanks for the advice Jenny! – Tasha
Thanks for commenting, Tasha! I hope you find some methods that work and help you sleep a bit better. Anxiety can be a right bugger when it comes to trying to sleep but I always try and think that once I’m asleep, I won’t feel the anxiety anymore so it’ll be a nice relief for a bit (: xx
More than welcome and so true too, it’s definitely a good way to have a release from the day! Your advice was great! 🙂
I thought this was a really interesting post with some great tips. My tip would be to have a window open, I can’t sleep without it x
Thanks, Leigh! Great tip – I can’t sleep without a window open in the summer. I don’t have the radiator on in my room so I don’t need the window open in winter, fortunately. But when it’s warm, you can’t beat a nice breeze in the evening when you’re laying in bed (: xx
My lack of sleep is caused by my anxiety.
If my brain isn’t constantly occupied, I turn to dark thoughts. Which is why I’m so afraid of going to sleep. When sleeping, my brain is most vulnerable to thoughts.
So it actually helps me to listen to something or watch something as I try to fall asleep ‘^^
Also, for me, cold makes me sleepy. I see we’re quite different on that account 😉
I love the cold because it makes me less anxious. Heat makes me nauseous and stressed.
I also lately started doing meditation and breathing exercises for general relaxation (and for treating panic attacks).
I haven’t considered herbal remedies, I have to admit. It’s definitely worth checking out.
Thank you for this post – I’m sure it will help a lot of people with trouble sleeping (:
I also like to listen to something or have something on occasionally on the TV, just low volume. Usually when I’m sleeping alone. I meant more a phone; where the light is bright and right in your face and you’re constantly scrolling and interacting, you know? That’s when you won’t EVER switch off!
I’m the same with heat, I hate it and it usually makes me anxious too but that’s like, when I get REALLY hot. Just keeping comfortable – not hot but not freezing works very well xx
Great post! I have trouble too but that is mainly because my brain is my own worst enemy and I just stress and worry all night instead of getting some restful sleep! These are some great tips!
Haha – maybe try writing a do to list for the next day that night, so your day is sorted and you don’t have to worry. Or get your thoughts out on paper before you go to sleep so they’re out of your head (: xx
My mom is a big essential oils fan and bought me a diffuser. I diffuse lavender when I go to bed and I think it’s really helped me get to sleep faster. The only downside, though, is that it only diffuses for 4 hours and I also get weird dreams like I did when I took medication before bed.
Oooh diffusers sound LOVELY! That’s a great tip. I have crazy weird dreams every night anyway so that wouldn’t be a problem for me! (: xx
Switching off the head is not as easy as the phone 🙁 I do have a meditation program that helps but not every time.
Absolutely not, obviously but switching off a phone is the first step! (: xx
*nods in agreement while she plays on her phone in bed*
Meditate a little.. it really improves the quality of sleep
Meditation seems a popular choice, something I’ve only dabbled with before but I’d definitely like to do more! xx
It certainly works. Try for 21 days for 5 minutes.. you’ll see the change within you.
What meditation would you recommend? I literally don’t know where to start!
Firstly find a comfortable spot to sit and shut out all sorts of distraction. Dim your lights and close your eyes. Get all your focus on your breath. Your mind will wander and get off track a lot of times. It’s okay don’t get discouraged and get your focus back in your breath. Do it for five minutes for 21 days. Gradually you will realise that your mind will start wandering less. You’re concentration will improve. You’ll feel calm. Your breath will feel smooth and the quality of your sleep will improve. It takes practice and eventually you get there.
write down what’s on your mind, then it won’t be on your mind, it will be written down. write a to do list(what’s keeping me awake is thinking of all the things I’ve got to do.
Thanks a fantastic tip! (: xx
think your smileys are mixed up, it’s showing a sad face
Totally agree with turning off screens and keeping warm 🙂
Great tips!
Thank you! (: xz
I suffer with lack of sleep – big time! One of my tips is to write a list of what you need to get done the next day so they don’t stay on your mind and keep you up. Another is yoga – brilliant to do last thing at night. Give it go and good luck!
Thank you for this idea! Sometimes I have just so much on my mind (school, home and just life in general) that its just so hard to sleep through it. Definitely be trying it and see how it goes.
What simple yoga do you suggest?
Yes! Writing the to-do list is something I ALWAYS do! I stress so much if I don’t have my to-do list for the following day written down and ready to go for when I wake up. Yoga late at night is something I hadn’t thought of.
I love yoga; but have only ever done it in the morning or afternoon!