We all know how it feels to miss out on sleep, you wake up feeling fatigued and have a foul mood which can sometimes last all day if it was a particular late night. But that’s only the tip of the iceberg, a lack of sleep can reduce your concentration and focus leading to less productivity at work and home and in extreme cases even injury on the road and at home.
Sadly long term lack of sleep can have a big impact on your health and wellbeing as sleep is vital, it’s the time your body uses to rest and heal for another day of activity. So without it you’re basically running on empty, it’s a similar principle to not eating, without it we just can’t survive. But lacking sleep can also negatively impact our basic functioning too, we have a low mood, are fatigued and generally have low productivity until we catch up on our lack of sleep.
What’s Preventing A Good Night’s Sleep?
There are many reasons you may fail to get to sleep at night, so before providing helpful solutions to these potential issues, it’s important to address them so you understand exactly where you may be failing.
Going to bed too late – this is an obvious one, but very important to address if it’s your main failing. If you have to get up early for work, school, college or something else then going to bed at the right time is essential.
Too much caffeine – this is something many people are aware of but still fail to consider, I admit that I like a nice cup of coffee, but it’s important to restrict it in the evening otherwise know I’ll struggle to sleep.
A TV in the room – if you have a TV in your bedroom or wherever you go to sleep, then this may not be the best idea, especially if you need to be up early in the morning. I used to watch whatever junk was on at all hours and soon realised it was impacting on my sleeping regime. I then restricted TV in the bedroom to only weekends and so a huge change.
How To Get A Good Night’s Sleep
If the above doesn’t really apply to you and your sleeping regime, then there are some very helpful ways to get you to sleep faster and with ease. Here are some of my favourite ways to get a good night’s sleep:
Music– playing some music in your bedroom can be a really helpful way to relax and calm you down before sleep. After a stressful day winding down is important, you won’t sleep if you’re still worrying or thinking about things that agitate you. Try listening to natural noises such as whale of pan pipes, it’s been a real help to me through the years.
Meditation – Meditation is a fantastic way to calm the mind down before bed and process the day’s thoughts before settling down to sleep. Just get comfortable and meditate for between 10 and 30 minutes. You don’t have to be in any special position while meditating. Just put the lights off, get into bed, pull the covers up and lie on your back with eyes closed. You can either just watch your breathing, or watch any thoughts that arise. Simple. Meditation just simply awareness, nothing more. Being aware of thoughts, an object, your breath, or anything is meditating.
Pillow mist – this is a subtle way to add to a calming atmosphere which is vital for a good sleep, you can buy pillow mists extremely cheaply or make your own from essential oils and water.
Bath – Relaxing in a steamy hot bath, perhaps combined with some relaxing music, candles and some lavender essential oil. Lavender helps to soothe and calm the mind, so it’s a great one to have while in the bath. Lavender candles work nicely.
Hot drink – A nice hot drink before bed is a classic. Some hot cocoa or a hot glass of milk is always a winner. Hot milk especially will make you sleepy.