How to get a better night’s sleep

Evaluate your sleeping space

Is your bedroom a place that your brain associates with relaxation and sleep? If not, what can you do to transform it? Make sure that if you’re working from home, you don’t take your laptop into bed with you or stay up late on your phone answering emails. Ensure that your sleep space is tidy, the right temperature and that your mattress and pillows are comfortable.   

Wind down a few hours before bed

Staying up late watching the news or staring at digital devices will stimulate your brain and make it tricky to enter ‘sleep mode’ once your head hits the pillow. Opt for relaxing pre-bedtime activities instead such as taking a long bath (try these sleep bath salts), doing some gentle yoga or meditation or reading a book. Use a lavender oil on your pressure points (Temples and wrists) to help calm the mind. And try not to get drawn into heated debates or long-winded conversations with other people in your house when you’re trying to settle your mind before sleep! 

Cut down on stimulants like alcohol and caffeine

Although it may be tempting to indulge in a glass of wine to help you de-stress after a long day, alcohol can disrupt your sleep patterns and cause you to wake up during the night. It’s also advised to avoid any caffeine in the evening as it can stay in your system hours later and increase your anxiety levels, making it even more difficult to fall asleep. 

Avoid napping during the day

It can be tempting to have ‘power naps’ to help get you through the day if you’ve slept poorly the night before. However, sleeping during the day can prevent you from being tired in the evening and can disrupt your body’s natural sleep cycle (or ‘circadian rhythm’). So, try to power on through until it’s time to go to bed. It is also advised to go to bed at roughly the same time each night, as this will train your mind to know when it’s time to wind down and go to sleep. 

Add a few drops of a natural night dropper to your pillow to help switch off the mind.

Try to expose yourself to bright light when you’re awake 

Studies have shown that people affected by sleep issues found that daily light exposure made a substantial difference – daylight affects your circadian rhythm so your body ‘knows’ when it’s time to be awake and when it’s time to sleep. Try to spend time outdoors and ensure your workspace is near a window so you’re getting enough natural light if you’re stuck in the office all day. If the climate or time of year limit the amount of sunlight you’re getting, try investing in an artificial brightening light if you can.