Up to 35% of adults suffer from insomnia, with up to 67% of people suffering from disrupted sleep. A lack of sleep can affect all areas of your life, leaving you lethargic and miserable the next day. There are a number of things you can try to help you get to sleep including:
Having a regular bedtime.
Irregular bedtimes are particularly unhelpful for insomniacs. Having a bedtime routine that involves going to bed at the same time every night can help to programme your brain and body into knowing when it is time to sleep.
Winding down before bed.
Winding down before going to bed is critical for preparing for good night sleep. A warm bath will help your body to relax, as will relaxation exercises such as yoga, mindfulness or meditation. Reading a book or listening to the radio can help relax your mind by distracting it from any thoughts of the day.
Ensure your bedroom is sleep-friendly.
Your bedroom should be somewhere you find relaxing and calm. The bedroom should be somewhere you go to sleep. The use of TV’s and other electronic gadgets, light, and noise should be kept to a minimum in the bedroom. The room should be dark, quiet, and at an ambient temperature of between 18C and 24C for optimal sleep conditions.
Cut down on caffeine and other stimulants
Coffee, tea, chocolate and cola all contain caffeine that can interfere with the process of falling asleep. Instead of a caffeinated drink, a warm, milky drink or herbal tea can help you to fall asleep.
Make sure your bed is comfortable
A mattress that is too hard or too soft can make a night of restful sleep difficult. It is recommended that we change our mattresses every eight years. If you are struggling to get comfortable at bedtime, a new mattress may help you to fall asleep.