If you constantly wake up through the night or have difficulty falling asleep in the first place, you may need to establish a better routine before you go to bed – and stick to it. Try some of our tips to help you fall asleep.
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Turn down the lights on electronic devices so they are not as bright. Better still, ban them altogether so that you are not tempted to check or reply to emails in the middle of the night. Try to avoid using your phone or any other stimulation such as television for several hours before bed time. Read a good book or listen to some relaxing music.
Too hot and you’ll wake up sweating. Too cold and you’ll be scrambling around for extra blankets in the night. Neither of which are conducive to a good night’s sleep. The ideal temperature is between 18 and 24C.
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If you wake up feeling cold, you may think that is down to your heating system – when actually, you are probably cold from within, as your body goes into standby mode while you sleep. A hot water bottle can help you fall asleep again, as the heat would dilate blood vessels in your legs, enabling the body to redistribute heat from your core to where it is needed.
You may think that alcohol helps you to wind down but as the effects wear off during the night, sleep becomes fragmented, making you more susceptible to things that normally, wouldn’t wake you up.
It is important to note that even if you choose to drink water or milk before bed, you may be woken up needing to go to the toilet, so restrict drinking to early evening. Avoid caffeine after 4pm, because otherwise the effects can stay in your system and wreak havoc with your sleeping schedule.
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The 4-7-8 technique is supposed to help you fall asleep very quickly. You simply touch the ridge behind your top front teeth with your tongue. Then exhale completely and breathe in a set pattern.
Breathe in for a count of 4, hold your breath for seven and blow out air for a count of eight seconds. Then repeat the pattern several times.
This method delivers more oxygen than breathing normally which can help during times of stress. The regular counting can distract the mind from daily stress issues.
Consider a hypnotic recording to feel more restful before bed. Insomniacs struggle to get some rest because their bodies are still functioning in alert mode, causing a lack of quality of sleep. Hypnotherapy techniques allow the body to get into a restful state. This will also improve your mood.
Tensing and releasing muscles in different body areas – starting at the feet and working up to the head to relieve tension – is a good relaxation technique to begin before you start self-hypnosis.
The most important thing about falling asleep is having a good quality mattress that will support you. If you feel uncomfortable or wake up with back ache, it is time to change your mattress. Call our experts today on 01772 786666.