Sleeping Tips To Help With Insomnia
We all suffer from the occasional sleepless night. There will have been an evening when we have all laid in bed, tossing and turning, unable to properly switch off as the minutes turn slowly into hours, and no amount of sheep counting will do the trick. This of course can be a long-term medical condition, and those who have insomnia face this battle on a regular basis. We understand that there is no absolute cure for insomnia, and that it’s not just a case of sleeping in the comfort of a Sueno Luxury Bed. However, we have some tips that could help improve your sleeping situation.
Stick To The Plan
If you manage to formulate a bed-time routine, then your body will get used to the stages before sleep. This could involve having a bath or enjoying a relaxing past-time such as reading or listening to music before going to bed, helping to calm your mind – it works for kids, so why shouldn’t it for adults?!
Make your bedroom comfortable, and keep it cool and dark. An early bed-time, however, doesn’t always provide the best sleep. Cognitive neuroscientist Dr Simon Durrant advises that “In the first part of the night you get most of your deepest sleep and once you’ve had sufficient sleep, you are much more likely to wake up.”
Clear Your Head
It sounds simple right, but mindfulness techniques can send you to bed more relaxed. Meditation can help to put you at ease before bed time, with a focus on your breathing techniques. Some make remarkable promises about sending you straight to sleep, and although their claims might not always be accurate, by following these practices you will certainly be in a calmer state.
Your diet and fitness can affect the quality of your sleep, so pay close attention to both, but of course timing is equally as important. The key is not to consume diuretic drinks, such as alcohol or tea and coffee before bed, while you shouldn’t have more than a light snack 90 minutes before turning in. The Sleep Foundation have claimed that exercise is imperative to better sleep quality, but Oxford University insomnia solution specialist, Dr Annemarie Luik has stressed that exercise should be avoided too close to bedtime, because it wakes you up. It’s a delicate balance, that’s for sure.
Don’t Just Lie There
We can reach an impasse can’t we, just lying there, unable to sleep. Sometimes, it’s actually better to get up and do something relaxing. Dr Luik advocates a 15-minute rule, taking a quarter of an hour in a different, dimly lit room. This change of scenery can get your brain back in the mood to sleep, cooling your mind down.
Talk To Someone About It
If you’re struggling to make a difference even after making changes to your approach, then you should really secure some professional help. Cognitive behavioural therapy is the recommended form of psychological treatment for those with insomnia. A specialist therapist is essential, and you should discuss this with your GP.
We certainly can't promise results, but feel that these tips will put you in good stead for better sleep, and to alleviate the stress of sleepless nights. Insomnia doesn't have to be an endless battle, and we hope that you are able to enjoy those zzzzs.