If your life is busy and hectic, the chances are you’ll find it harder to get to sleep at night. This can lead to all sorts of problems during the day, from poor concentration at work to irritability and lowered resistance to disease. But by making a few simple changes and slowing down your routine, you can dramatically improve the quality of your sleep and be feeling better within days.
Slowing your pace down during the day is the first and most important task to set for yourself when trying to tackle insomnia: you can do this by performing a few ‘speed checks’ every few hours. Set yourself a series of reminders – using your phone or an online program – and if you find that yourself rushing through tasks, you can take some time out to re-evaluate the situation and make sure you slow down.
You may already have your own preferred way of slowing down, but effective methods include pausing to make a hot drink, slowing down the breath or going for a short walk. Taking 10 minutes to withdraw from work will get you back on an even keel, and stop you feeling overwhelmed by racing thoughts.
Caffeine has a huge impact on your ability to switch off in the evening, so make sure you don’t consume it any later than the morning. If you’re a real addict, have a look into caffeine alternatives and experiment till you find one you like. While alcohol may seem like a quick way to fall asleep, remember that it has a negative impact on the quality of your sleep, even if it helps you to get there faster.
The environment you sleep in also has a huge impact on the quality of your sleep. Not everyone can live in a zen-like oasis of calm, but a few basic principles can be applied to all living spaces: get rid of any excessive clutter that could contribute to feelings of stress, ensure you have enough space to stretch out on to, deal with any intrusive light sources and do what you can to minimise noise pollution. You might also want to invest in some good quality nightwear and bed linen, so turning in for the night is a more appealing prospect.
Reading before bed is a good habit to get into if you have difficulty sleeping: bedtime stories are as helpful to adults as they are to children, because they help us to switch off from the day’s concerns. If the book turns out to be too absorbing, all the better: you’ve made use of the time you’d otherwise spend tossing and turning, and the chances are you’ll soon be dreaming up your own sequel!
Image: CosmoPolitician
