Since lockdown, people have been struggling with getting a good quality night’s sleep. This isn’t surprising to hear as normal routines are tuned in to our natural sleep rhythms. Dealing with change can cause stress and anxiety which in turn causes you to lose sleep. We don’t have a built in coping mechanism for dealing with this complex world we live in. Our minds and souls wasn’t built for the amount of information, stimulation or decisions we have to make daily especially with the uncertainty and constant conflicting stories we hear on the news and what is happening around the world since all this began. Without sleep, our bodies don’t function as efficiently and lack of sleep can make us more prone to injury when we exercise and lowers productivity which leads to over eating the wrong foods.
Here are some tips to help you sleep well.
Stick to a Routine
Waking up and going to bed at the same time every day helps improve sleep. Set an alarm at the same time each morning or try being strict with yourself and set boundaries.
Spend time outside in the morning
Natural light does us a world of good and helps our sleeping patterns. Why not make a point of enjoying your morning tea/coffee/breakfast outside in the sun?
Drink coffee in the morning
Switching your afternoon coffee fix to herbal tea/water/ organic raw natural fruit juices might not give you that afternoon pick-me-up you need but after a few nights of good sleep, you might find yourself not needing that caffeine or sugar fix.
Take half an hour out of your day to zone out from the world around you. Whether it is a walking mediation at your local park or practising a free mediation on you tube at home.
Just doing 30 minutes of exercise a day to get your heart pumping and your blood circulating will help you get rid of access energy and prevent you from overthinking before bed.
Eat before it gets dark
Eating early has a positive impact on our body clock. Eating before 7pm and avoiding evening snacks can help your body understand that you are preparing for sleep.
Some people see alcohol as a relaxant but in truth, the sugar in alcohol has a negative effect on sleep. Try to swap it with water and notice the big difference.
Have a bath
Winding down in a warm bubble bath relaxes the muscles and provides space to zone out. What’s even more better that it’s device free. Try adding a few drops of your favourite essential oils or bath salts and some candles and turn it into a mini spa.
Write a journal
Whether you want to focus on the good and write down 3 or more things you are grateful for or use it for a space to vent. Writing a journal can help your brain to switch off before going to sleep.
Limit the amount of blue light before bed
Blue light can trick your body clock into thinking it’s too early for bed. Try switching off your devices and read a book instead.
Certain aromatherapy oils and blends can help induce sleep. Giving yourself a foot massage for 15 mins with your favourite carrier oil and essential oil that helps you ground is very beneficial. Opt or oils such as Clary Sage, Cypress, Frankincense, Geranium, Lavender, Marjoram, Myrrh, Patchouli, Sandalwood, Thyme or Vertiver. For expectant mothers in their 2nd and 3rd trimester you can opt for Lavender, Rose, Roman Chamomile, Lemon or Geranium.
Note: Always consult your Doctor if taking medication, pregnant or breastfeeding before you decide to use any essential oil.