2020 has been an incredibly stressful year for us all, and what often isn’t taken into consideration but is hugely affected by stress levels is our sleep quality. All manner of things can keep you awake at night, but there are some helpful tips and tricks that you can implement to help you get a more restful night’s sleep.
1. Blackout blinds/curtains
Often, the light can disturb us from our sleep, and while in the winter, this isn’t as much of an issue, it can wreak havoc with your sleeping pattern. This can also apply if you live in a bright area with lots of streetlights that can shine through windows and keep you awake. Blackout blinds or curtains can make a huge difference to those who suffer from this light sensitivity and will allow you to keep your bedroom dark.
2. Calming scents
Essential oils can help to relax you, and especially if your sleep trouble is related to a level of stress, then spending time looking into relaxation techniques may help you get a better nights sleep. Lavender is a popular choice that’s often associated with sleep, as well as chamomile and ylang-ylang. There are a few ways that you can introduce these oils into your bedroom, from scented candles to mists or balms, and you can try each scent to see which you prefer and what benefits you the most.
3. Warm-toned lights
Blue light triggers our brains in the same way that sunlight does and will subconsciously tell us that it’s daytime. Avoiding cool-toned or blue lights will help to regulate your inner body clock and let you fall asleep earlier. There are a few ways that you can do this –
- Switch lightbulbs to warm, yellow-toned lights
- Use blue light filters on any screens, such as phones or computers
- Reduce the use of screens in the two hours before you go to bed.
4. Identify what’s keeping you up
This can be a little more difficult, but when you get to the root of the problem, you can find a solution. Trouble sleeping can occur for a range of reasons, from having problems at work to financial difficulty, but there are three things that cause the most stress –
- Divorce
- Death of a loved one
- Selling/buying a house.
If you’re currently dealing with one of these, you may find that this is the cause of your lack of sleep, and you can focus on ways to deal with them that will allow you to sleep more restfully.
5. Weighted blankets
Weighted blankets have become a popular addition to many bedrooms in the last year or two, and it’s incredible to see the effects that they have. Weighted blankets are designed to reduce stress and anxiety and can help you sleep better at the same time. You can get a variety of sizes and weights to find the right one for you.
6. Keep it tidy
You’ve likely heard the phrase ‘clean room, clean mind’ and brushed it off, however, it really is true. Sleeping in a messy room can be overwhelming, and while that may not directly be keeping you awake, that combined with other stress can mean you’re lying awake at night. Where possible, try and keep your bedroom tidy and free of clutter, and designed purely for sleep. An overly busy room will stimulate your brain, so keeping the floor and surfaces clear can help you sleep better.
7. Routine
A huge part of sleeping better is developing a routine and sticking to it. Going to bed and waking up at the same time each day will help your body clock adjust to your schedule, and let you fall asleep at a more suitable time each night. Trying to do the same things before you go to bed each night will also help you get ready for sleep- some like to have a shower or bath, others will make a warm drink and read for an hour or so. You can find what works best for you and implement it. With this, bear in mind that there won’t be results overnight and you will need to stick to your routine to see an impact.
There are all sorts of ways that you can help yourself sleep better and spending some time changing things in your bedroom, and your daily routine can make a big difference. The key is to see what works for you!
