How to Beat Insomnia & Get Better Sleep

16/11/2020

Getting good sleep is an integral part of maintaining both physical and mental wellness. We may take a good night’s rest for granted, but even a single interrupted or fitful night can make us realise how important restful sleep really is.

Losing sleep for any reason, including insomnia, can impact every aspect of our lives. Tiredness can mean making more mistakes at work, being short tempered with loved ones or simply having a harder time being motivated and enjoying life. At the end of the day, no one enjoys tossing and turning in bed watching the clock tick by, so here are some useful tips to help you get a good night’s sleep. They will range from easy, small changes to your environment to antistress spa day treatments, so you are sure to find something that fits into your lifestyle.

A Lack of Sleep Can Have an Effect on Your Work

Create a Welcoming Sleeping Space

Sleeping in a room that’s quiet, dark and cool will naturally help you get to sleep easier. If your room is facing a street light or you perhaps prefer to sleep during the day, blackout curtains can help simulate a dark environment.

Removing distractions like computers, T.V’s & work items can also help you get into the right mindset. Having these items around can weaken the natural association you have with your bedroom as a place of rest. Some people also find the light aroma of essential oils like lavender can help them get to sleep, but make sure not to apply undiluted essential oils directly to the skin, as they can cause irritation.

Clear Work & Study Items from Your Room Before Bed, to Get Yourself into a Relaxed Mindset

Reduce Light Exposure

Your body naturally associates daylight with being awake, so exposing yourself to too much artificial light, especially before bed, confuses your natural rhythms. Bright light, especially blue light typical of phones and computers should be avoided. If this is not possible, look into setting a blue light filter on your device to reduce its disrupting effect. Being in a dark environment will encourage the production of the hormone melatonin, which promotes sleep.

Avoid Bright Screens Before Bed

Maintain a Sleeping Routine

You can help your body and mind transition from day to night by relaxing for an hour before bed. You can take a bath, enjoy a hobby or perform exercises like yoga, but make sure to avoid too much time using technology, as explained above.

It is also important to sleep and wake at around the same time if possible. If you need to change the time you are going to sleep, try and adjust your routine gradually instead of all at once, so that your body’s rhythms have time to adapt.

Unwind With a Relaxing Activity or Hobby Before Bed

Avoid Caffeine, Nicotine & Alcohol

It may seem obvious to avoid drinking coffee before bed, but what about nicotine and alcohol? Many people enjoy a glass of wine or a smoke before bed, but surprisingly these may be contributing to insomnia like caffeine would.

Studies have shown that consuming these substances may also increase anxiety, which will make it harder to get to sleep and feel well rested when you wake up. A 2015 study showed that caffeine can even make your mood worse if you are already sleep deprived. Instead, consider drinking cherry juice, herbal teas or warm milk to help you drift off.

Cherry Juice, Herbal Teas and Warm Milk are Great at Promoting Sleep

Try Antistress and Relaxation Treatments

If you are going through a stressful time, especially an unpredictable year like 2020, it may be hard to get a good night’s rest. Trying a soothing massage can help ease some tension and refresh your outlook. Carisma Spa’s dedicated antistress massage is designed to ease tension, while massages like the Hot Stone Massage or the Ayurvedic Massage can help with exhaustion and anxiety.

A Soothing Hot Stone Massage

Conclusion and Closing Thoughts

In conclusion, your body naturally knows when it is time to rest, but the anxiety and complications of daily life can confuse it. By establishing a sleeping routine that simulates a cool, dark night and relaxes your body, you can help promote regular restful sleep.