Getting a good night’s sleep is essential, but for many people it can be quite difficult to drift off and get a full night of rest.
In addition to cutting down the amount of light you are exposed to when you try to drift off to sleep, trying to settle yourself into a good night time pattern, keeping an eye on what you eat and getting some exercise before bed – the frame of mind that you are in when you climb into bed can affect how well you rest.
Whether you’re worried about something, excited about something or even just have a lot of things you are trying to remember, we’ve all been in a situation where our minds just won’t switch off and wind down at the end of the day. If this sounds familiar, here are some remedies that can help!
Manage Your Thoughts
This might sound more difficult than it actually is, but if you can learn to put things out of your mind or come to terms with what is bothering you, you will find that it’s much easier to drift off to sleep.
Focusing on productive and positive thoughts before going to bed, especially if you are stressed or anxious, can help resolve those worries and anxieties, rather than having them niggling at the back of your mind. If you find your mind simply cannot stop darting around, try some simple meditation techniques or chanting and repeating positive affirmations instead.
Relax Your Muscles
Sometimes it’s not just your mind that is keeping you awake. If you have had a stressful day, your muscles can often tense up, keeping your mind focused on the tension and making it difficult to drift off.
To stop this from happening, you can help your muscles relax, and you don’t even need to get out of bed to do it! Starting at your toes, try to tense them as much as you can for a few seconds and then slowly release and relax them. Do this for every part of your body – including your head and face muscles – and we guarantee that you will feel much calmer and more relaxed.
Pull Out Your Favourite Book
We’ve already looked at this before in our winding down blog, but reading is a fantastic way to help you get into a better frame of mind before sleep.
If you’re having trouble dropping off, then why not make the most of the extra time you are awake while making yourself sleepy at the same time.
Believe it or not, reading requires quite a lot of energy, especially as your brain is working hard to read, interpret and convert the words that are on the page into something meaningful. This brain power, coupled with your eyes working in conjunction with your brain to process the words often makes people feel sleepy.
Reading is a great way to tire those eyes before bed. Getting stuck into a good story provides a nice way to take your mind off your day-to-day stresses. And who knows – becoming engrossed in your favourite story might even send you into wonderful adventure-filled dreams.
Take a Warm Bath
Do you really need an excuse to lie back and relax in a wonderful, hot bubble bath? We sure don’t! Much like the warming effect that comes from our rechargeable hot water bottle, climbing into a nice, hot bath can often lead to a gentle sleepy feeling coming over you.
In addition to helping us wind down at the end of the day, taking a long, hot soaky bath can help us unwind both physically and mentally.
Baths are a great way to release muscle tension and thus make it much easier for us to relax. Once your muscles begin to loosen and relax, your body will take this as a sign that it can start to rejuvenate, which is why we start to feel tired!
So, throw in a bath bomb and get ready for a serious pamper session – just make sure you don’t fall asleep in the tub!
We all have different sleep patterns, but it’s important to realise that there are ways in which you can improve your quantity and quality of sleep – even if it means simply plugging in a Noozie® Bottle and getting warm and cosy!