10 Tips to Help You Get Off to Sleep

Introduction

There are many factors that may affect you when trying to get to sleep.

From medication to those nagging thoughts we all have from time to time, as we get older we often find it more difficult to get as much rest as we used to.

At CareYourWay, we know how essential a goods night sleep really is. This is why we have listed 10 helpful ways you can reduce pre-sleep anxiety:

Give yourself a regular bedtime

The first challenge is to set a bedtime and wake up time, and this typically yields results quickly.

If you go to bed and get up at the same times consistently every day (including weekends), your body will get used to the routine and you will gradually no longer need an alarm clock, as our bodies follow a circadian rhythm and this relies on consistency. This will also help you get to sleep easier of an evening resulting in a brighter mood.

Adjust your body & room temperature

Before you get into bed, why not have a warm bath? Once you're out of the tub, the drop in your body’s temperature will cause you to feel sleepy. It is also a good way to relax and unwind at the end of the day helping you rest easier. Ensure your room is cool, as it is harder to get comfortable in a warm stuffy room, with the ideal temperature being 18 degrees.

Rethink nap time

If you’re napping throughout the day, you are less likely to be tired on an evening. If you need naps, then do try and schedule these in for the same time each day.

Boost your Melatonin levels

Artificial and blue lights such as bulbs and back lit screens suppress the body’s production of melatonin, which is the hormone that causes you to feel tired.

Try turning off all screens at least an hour before bed time, you should notice you start to feel sleepy earlier than usual. For night time reading you could also switch to a low-wattage bulb.

Hide the clocks

Not only can the light from some clocks disrupt sleep, but if you wake up and watch the clock this can cause anxiety in trying to get back to sleep.

By moving the clock out of sight, you eliminate the worry if you do awake in the night of how long you have been up so you can get back to sleep quicker.

Limit your caffeine, sugar, spice & alcohol intake

The caffeine in coffee, tea and some fizzy drinks will impact your sleepiness. Sugary foods and drinks can trigger wakefulness and draw you from the restorative stages of sleep.

Spicy meals can lead to indigestion and heart burn which inevitably make it difficult to get to sleep, so if you do opt for something spicy remember to consume the meal at least 3 hours before bed.

Alcohol can cause sleeping issues too, as once the effects of alcohol wear off, this can cause you to awake in the middle of the night making it harder for you to stay asleep.

Wear yourself out

Exercise tires the body, moderate exercise can help reduce sleep onset and also alleviate daytime sleepiness.

Try and exercise at regular times each day, and only light exercises like yoga within the 3 hours before bed as it will help you unwind without exerting your body too much.

Scents to send you to sleep

Aromatherapy uses essential oils and is most commonly used to aid falling asleep along with relaxation.

You can utilise aromatherapy to help you nod off by using oil burners, diffusers, candles or pillow sprays.

Scents known to be effective in aiding sleep are lavender, demask rose, peppermint, orange and lemon.  

Do remember to turn off and put out any candles or burners before going to sleep!

Writing

Our thoughts can make our minds run round in circles or reliving events of the day that may have been stressful.

Journaling and writing down events of the day can take these thoughts off your mind and promote relaxation. Try ending your journaling with good things from your day and you will be left feeling happy and grateful.

If you have a busy day the next day and are feeling anxious a simple 5 minute to do list can relinquish those anxious thoughts as you have an action plan for the day ahead.

Try out some Sleep Training Methods

Sleep training methods are practices you can do in bed to help you drift off.

The methods work best over time, repeat the steps if you have difficulty clearing your mind. With practice you will be falling asleep quicker each time!

The Military Method

1. Lay down on your bed
2. Relax your entire face, try scrunching your face then letting it go to ensure it is relaxed
3. Drop your shoulders to release the tension and lay your hands down the side of your body
4. Exhale, relaxing your chest
5. Then relax your legs, thighs, calves and feet
6. Clear your mind for 10 seconds and imagine a relaxing scene such as in a hammock on a beach or in a boat on a lake looking up at the stars for example
7. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds

The 4-7-8 Method

1. Whilst laying in bed, relax your tongue and let it rest on the roof of your mouth
2. Slowly exhale through your mouth, emptying your lungs
3. Breath in through your nose for four seconds
4. Hold your breath for seven seconds
5. Exhale for eight seconds
6. Repeat this process at least four times

The Progressive Muscle Relaxation Method

1. Lay in bed in a comfortable position
2. Take a few gentle breaths in and out
3. Begin tensing groups of muscles from feet to head one at a time as you breathe
4. Start with your toes wriggle them for a few moments then relax
5. Move onto your ankles and roll your feet for a few moments then relax
6. Continue with this method rolling, wriggling, tensing or squeezing then relaxing that muscle then move on to the next one up all the way to shoulders then fingers
7. Ending with the head starting with jaw hold it open for a moment then let close
8. Purse your lips together like a kiss and release
9. Scrunch your nose for a few seconds then relax
10. Close your eyes in a squint like motion then relax
11. Raise your eyebrows and hold for a moment then relax
12. If you are still awake at this point, try reversing the process from eyebrows to toes