In today’s stressful society, it can be hard to wind down and relax enough to get a good night’s sleep. Some of us toss and turn, unable to get to sleep. Others wake during the night or early in the morning. What are the best ways to ensure a good night’s sleep?
It’s best to start winding down an hour or so before you get into bed. This will help you get into the right mindset for bedtime and prepare your body for going to bed. Perhaps try some light stretching or gentle yoga on YouTube to help wind your body down.
Why not try a warming drink to help you relax? Avoid caffeine – so that means no coffee or tea (except decaf). How about a mug of warm milk, a hot chocolate, or herbal tea like chamomile or peppermint? You can even get ‘night-time’ tea from certain brands, like Pukka, specially designed to be drunk before bed.
Having a warm bath or shower before bed can also help you relax. Try a calming shower gel or bubble bath, such as something containing lavender, which is known to be calming and soothing. You could also try a lavender pillow spray.
If possible, keep the place where you sleep separate from where you live the rest of your life. Keep it cool but not cold, and ideally it should be a technology-free zone – the light from electronic screens is known to have an adverse effect on sleeping patterns. Make sure it can be kept dark and free from distractions.
What you can do, though, is read – a paper book or an ereader with ‘e-ink’ display. Reading a couple of chapters of a novel before you go to sleep can be a great way of ending the day and getting you into the mood for sleep.