How to cure insomnia is probably your go-to Google search at 3am whilst you wait for the birds to start singing and curse every hour that ticks along as you wait for sleep to reappear.
Insomnia and other sleep disturbances can leave you feeling deflated, unmotivated and unable to achieve all you want to in your everyday lives, and often you’ll be questioning why it is that everyone seems to be able to sleep through the night except for you.
Top reasons for insomnia
There are many factors involved when it comes to interrupted sleep. Some top insomnia triggers involve:
- Too much alcohol on consecutive days
- Excess caffeine during the day
- For women, hormones - especially in the run up to your period when progesterone levels drop.
- Stress - be it emotional or financial
- Anxiety - perhaps you’ve got an important meeting or a flight to catch early in the morning
- And more often than not - bad sleep hygiene
Of course many of these factors can be controlled very easily, and one to really focus on is your sleep hygiene as this is certainly a factor that can be remedied easily with a few tweaks to your daily routine.
Practicing good sleep hygiene can help improve your entire quality of life and can benefit absolutely anyone regardless of age.
The National Sleep Foundation states “Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you're taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.”
Some key things to consider when setting good sleep hygiene practices are:
- Avoid stimulants such as caffeine too close to bedtime
- Avoid screens 1 hour before bed - instead opt for a book
- Don’t nap for longer than 30 minutes during the day
- Avoid alcohol before bed - may people think alcohol helps you to sleep. Wrong! Yes it can get you to fall asleep quickly, but you’ll probably find yourself wide awake during the second part of the night when your body begins to process it.
- Avoid spicy or acidic foods too close to bedtime, eating well will help promote great sleep
- Do exercise daily - even 10 minutes can really help promote a great night’s sleep
- Do get out in the sunshine every day - even if it’s an overcast day, natural light is great for helping you sleep at night
- Do take a warm bath or shower before bed and sleep in clean sheets as often as possible
- Create a pleasant sleeping environment by making sure you bedroom is tidy and bedding is comfortable
- Make a bedtime routine - just as you may set for a toddler - this really helps the body recognise that it’s time to wind down for sleep.
Overall, self care is an essential part of ensuring you get a great night’s sleep, so set aside some me-time, even if it’s just 10 minutes a day for some general dedicated wellness practices and it will make a world of difference.
Browse our edit of the best organic products to incorporate into your sleep routine…
Matcha Tea - £20
Before you have your evening bath or shower to wind down for bed, sip on a cup of Matcha tea to promote relaxation.
Hemsley Organic Age Defying Night Cream - £39
Nourish your face with skin loving ingredients overnight and you’ll find peace of mind knowing that you’re treating your skin as well as possible, whilst your skin cells regenerate throughout the night. Having a great skin routine can really help you feel clean and relaxed before bed.
Africology Sleep Gel - £15
Massage this sleep gel in circular motions to your temples as you breath in the calming lavender and camomile aromas. This sleep gel is perfect for stress, anxiety, restlessness and insomnia.
I struggle to get enough sleep, so getting good quality sleep is really important.
I found your tips about a routine really helpful. Whilst I do have a routine for my toddler I never practiced anything for myself. Now I have a shower, massage some oil into my face, have a big glass of water and go to bed. This simple routine has really helped. Thanks Organa
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