Most of us enjoy a busy life filled with a hectic work schedule, family commitments, and an active social life. The world doesn’t seem to be slowing down and there is always so much to do. But with so much to pack into the day, if you are one of the many who find it hard to fall asleep at night, you are not alone. In our 24/7 society, struggling to fall asleep is becoming an increasingly common problem. Here are five simple tips and tricks to help you fall asleep faster and stay in a deeper sleep for longer.
1. Turn Down the Temperature
While it might seem obvious at first, the temperature of the room you sleep in may be the culprit as to why you are still awake. Before we fall asleep, the temperature of our body naturally drops. As a result, you want to keep the temperature of your bedroom at a warm and ambient 60-67 degrees Fahrenheit to counterbalance this drop in core temperature. If your bedroom is too hot or too cold, this can prevent the body from falling asleep and result in a more reduced quality of sleep when you finally do. Before you go to bed tonight, make sure your thermostat is somewhere in this suggested temperature range to help you drift off faster and to ensure a better night’s sleep.
2. Lavender Essential Oil
As essential oils go, lavender is the most popular when it comes to getting a good night’s rest. Studies have shown that lavender oil contains properties that help to promote calm and relaxation throughout the body, decreasing stress and releasing muscle tension. In doing so, lavender oil also has a positive impact on the brain’s cycle of slow-wave sleep, helping you to fall into a deeper sleep and be more refreshed and revitalized when you wake. It can be used in lotion form either on the body or face, allowing you to breathe in the relaxing scent all night. Lavender oil is also found in a number of bath products which can be introduced into your nighttime routine or why not add a few drops to your pillow before bedtime in order to gain the full effects of this essential oil. Sleep sprays are now becoming increasingly popular too, so if you don’t want your bedding and sheets to smell all day, this subtle spritz can be an excellent alternative solution.
3. Consistent Sleep Schedule
A critical factor in getting a good night’s sleep is making sure you are sticking to a consistent sleep schedule. With more and more people working irregular hours and especially those kept awake with a young family, this can be hard to achieve, but it is worth attempting to at least create a bedtime routine if you can. Although it can be tempting, if you do struggle to fall asleep, it is probably best to avoid those weekend sleeping in days and instead try to wake up at the same time every day. This small change can have a significant impact on your body clock and help it to regulate itself better to form a more consistent internal sleep pattern by knowing what time to go to bed and get up every day. Daytime napping can be tempting if you work shifts or have stayed out too late the night before. However, trying to catch up on sleep this way can be extremely disruptive, so try to avoid this, also, if you can. Consistency is vital, so even if you can’t achieve the same sleep routine every night, keeping things as close to a regular timetable as often as you can makes all the difference.
4. Avoid Caffeine
Caffeine can most usually be found in coffee, tea, chocolate, and soft drinks and could be one of the top reasons as to why you are struggling to fall asleep. As it has a stimulating effect on the body, it can interfere with your body clock and, in turn, cause delays in your body feeling ready for sleep. Over time, this can have serious health implications and can even stop you from achieving your full cycle of sleep. Although it is recommended to avoid caffeine if you are having trouble falling asleep, that doesn’t mean you have to give it up entirely. Just make sure to leave a reasonable space of time between consuming caffeine before heading to bed. An ideal cut off time of 2 pm is advised; that way, you can enjoy a morning buzz to get you through the first half of the day but be tired and ready for bed in good time by night.
5. Kava Calm
If you are looking for an all-natural solution to sleepless nights, look no further than Kava Calm. Available in both balm and lotion form, Kava Calm can bring relief to symptoms of stress and anxiety, helping to relax both the body and mind in readiness for sleep. As it supports the adrenal glands, which store tension in the body and deal with our fight or flight responses, it promotes an overall sense of well-being and can even help in times of sadness or when you are feeling low. This easy to use product can be applied to wrists every night before bed.
Having difficulty falling asleep is a common problem; however, trying even one or two of these simple ideas can help make all the difference. Sweet dreams!
I look forward to reading which tip helps you the most!