Updated: Mar 12, 2021
If you are one of the 40% who suffer with sleep issues then you will be more than aware that it affects everything - your energy, your productivity, your relationships and your health and wellbeing.
You can’t make yourself sleep soundly but you can set up the conditions to give yourself the best chance of getting to and staying asleep.
Best way I find to do this is to create a short sleep routine, that signals and prepares the mind and body for sleep.
Here are some ideas that you may wish to consider in developing, or adding to, your own sleep routine:
Set your time for sleep and stick to it.
Turn off the TV, laptop and phone at least 30 minutes before bedtime.
Have a read of a book that won’t over stimulate your thinking.
Avoid stimulants such as alcohol and coffee and try not to eat too much in the evenings. Aim not to eat an hour or 2 before bed but if you must, make foods easily digestible. If your body is busy digesting it won’t be able to rest properly.
Try a cup of sleep support tea.
Try popping a couple of drops of lavender essential oil on a handkerchief, fold (so that the oil is encased) and place in your pillow case. This essential oil is very good for relaxation and sleep support.
Have a warm bath with a few drops of essential oils (lavender or camomile are both good).
End the day on a positive note and list a few things that went well. This can help to release a few of the feel good hormones such as serotonin and dopamine.
Use relaxation techniques such as breathing techniques or meditation to help relax your nervous system and prepare you to sleep.
Aim to do your routine every night, regardless of whether you are in period of experiencing sleep challenges or not. This helps your body and mind to become familiar with the routine and recognise it as a signal that is time to sleep. It will also help it to remain effective when the pressure is high and you really need sleep support.
Prepared by Practically Balanced