Ever just had one of those nights where you stare at the ceiling hoping that if you close your eyes and repeat "I will fall asleep, I will fall asleep" enough times it will come true? Or you try the good old counting sheep and glance over at the clock or your mobile and it's like 5AM and you got to about billion sheep or more.
Yes, I can say I have been there, done that and got the T-shirts. It's frustrating, infuriating and you suffer the next day or week or month. I actually used to suffer with insomnia it's taken me years to actually perfect my sleep and I still have nights occasionally where I struggle but nowhere near as much as before.
The mistake and the biggest mistake I made was staying in bed. I know that sounds crazy and certainly counter productive but here me out. Getting out of bed does actually make you tired because you then aren't forcing yourself to sleep. It's basically reverse psychology!
Tip #1 - Engage the 20 minute rule
Wait 20 mins before getting out of bed if you can't sleep. Try to fall asleep within the 20 minute time frame if you can't just get up. Try not though to be tempted to look at your clock or mobile as soon as you do that I am afraid it's game over. Also , don't count the 20 minutes either. You may not be spot on 20 minutes but that's okay!
Tip #2 - Don't turn the lights on
So, you have got out of bed and you turn your lamp on. No, don't do it! That was my number two mistake. I am not saying walk around in total darkness and fall over everything, but get a torch and put it on the lowest setting or use your mobile torch and light a candle. Be like a Victorian or Edwardian.
Whatever you do though, try not to use your phone as you then could be tempted to fall down that rabbit hole. Yes, we have all done it! Me included!
Try not to turn on any main lights or bright side lights as your eyes will tell your brain "hey, hey it's day time now". And then its definitely game over.
Tip #3 - Find something soothing / relaxing to do
Now, if you live with others this can be a tad tricky without waking up the entire household. Unless, of course you have a family who can literally sleep through an earthquake or tornado then fantastic. Also, if you live on your own brilliant!
It could be something as simply getting up and stroking your pet. Yes, don't be afraid to wake them up as they wake you up its only fair!. Unless of course they are particularly noisy then best to leave them asleep. Pampering yourself. Putting on a nice smelling cream, bergamot or lavender if you have anything that smells like that. Having a scented candle at the ready. It's important to leave your room and go to another room and create a safe, soothing and relaxing atmosphere. Think massage places. Brushing your hair even works or reading a book ( although this one can be a hit or miss).
Try not to do anything where you have to think. You can turn on the TV even, but the cavate here is to put the sound on super low so you can just about hear it and put the TV settings so the light is not blue light . It should have under settings either a night mode or you should be able to adjust the brightness.
Tip #4 - Make sure the room temperature is comfortable
As its getting warmer outside and at night. Well, it should be, although you may want to tell the weather that! It can be harder to sleep so make sure your room is at a comfortable temperature if it's too hot or cold it will make sleep much harder for you. If you are too hot try changing your bedding. Get a summer duvet or even just a throw. Have a fan on before bed ( if your like me and can't sleep with a fan turn it off before bed). Also, keep a damp face cloth by your bed just incase you wake up and your too hot.
Tip #5 - Lastly get into a sleep routine
Try to get into a routine of going to bed and waking up at the same time every day even if you are tempted to have a cheeky nap or during the holiday have lie in's. I am afraid no. You have to be pretty strict, but it will be worth it in the end. Also, make sure you exercise during the day Avoid caffeine and alcohol after a certain time of night. Although, champagne every night works for the Queen, but if you do fancy doing that, limit to one glass only. Any more and that won't help. Try to avoid blue light 2 hours before bed ( I am afraid that also includes the mobile phone!) Although, you can put it on night mode or make a schedule. most phones have this nowadays). Have a bath or shower before bed can also help to destress your muscles which can also be a cause of why you can't sleep. Drink some chamomile tea or spray that lavender before bed.
Feel free to comment below on what you find helps or if these have worked for you.
If you like these Tips then let me know in the comment below how you got on or if anything you have found works for you. Till next time and happy sleeping hopefully!
Corinne XXX