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A Good Night’s Sleep: Tips and Tricks to Sleep Better

Girl lies on the bed and smiles

We all need enough sleep to be happy and healthy. Following the NHS recommendations, most adults need between 6 and 9 hours of good quality sleep a night. If you wake up tired and irritable or feel down and find it hard to concentrate and remember things, spend the day thinking about a chance to have a nap, likely, you are not getting enough sleep.

Sleep affects the quality of life.

According to the 2nd Great British Bedtime Report, conducted by Atomik Research in 2017, 74% of British people sleep less than seven hours per night, almost 30% getting poor sleep most nights.

Lack of sleep affects the way we feel, think, work, learn and get along with other people.

Studies show that people with insomnia report increases in negative and decreases in positive moods. Even in small doses, sleeplessness affects a healthy person’s emotions and perceptions. Long term sleep deficiency may cause even more serious mental effects. Chronic stress and insomnia can lead to many unhealthy daytime behaviours. Anxiety and stress increase agitation and keep your body aroused, awake and alert. You might find you can’t turn your brain off, your heart beats faster, and your breathing is quick and shallow.

When we are tired, we consume more caffeine and high-fat foods to feel more energetic. Studies published in medical journals suggest that insomnia may increase hunger and affect the body’s metabolism, making it more difficult to maintain or lose weight.

Top 7 Tips and Tricks to Sleep Better

If you have been trying counting butterflies or hoping for dream catcher magic and it didn’t work for you, here are a few more solutions to get you to sleep at night. Together they will help you to adopt a more sleep-friendly lifestyle.

#1. Try to Sleep at regular times.

According to sleep experts, having a regular sleep-wake cycle, going to bed and getting up at the same time is a key component of good sleep hygiene. Work out what time you need to wake up, make a bedtime schedule and follow it. Keep regular sleeping hours, even on the weekends and holidays. It will help to regulate your inner body clock, reprogramming your brain.

#2. Try to avoid naps, especially in the afternoon.

Taking a nap in the late afternoon may help you get through the day, but afterwards, it may be hard for you to fall asleep at night.

#3. Try to relax before bedtime.

Your body and brain need some time to relax and get into sleep mode. Try to avoid electronics before you go to bed. Cutting out social media before bedtime can also help.  Read a book, meditate, listen to calming music or do gentle yoga the last hour before bed. It can relax the mind by distracting it. Going to bed with a calm frame of mind is the best way to help yourself drift off into restful sleep.

#4. Try to Cut on alcohol, cigarettes and caffeine in the evening.

Avoid caffeine and other stimulants, such as nicotine, in the evening. Alcohol, cigarettes and caffeine can interrupt your sleep.

#5. Make sure your mattress and pillows are comfortable and supportive.

Experts believe that there is a strong association in people’s minds between sleep and the bedroom. Your bedroom, especially the bed, should be tidy, cosy and relaxing. It’s very difficult to get good restful sleep on a mattress and pillows that are very soft or too hard.  In addition, the fresh smell of bed sheets will make your sleep more comfortable.

#6. Try to use a sleep diary.

It can be a very good idea to keep a sleep diary. It can aim to help identify what is keeping you awake. You will find out how your daily habits affect your sleep.

#7. Natural solutions to improve sleep quality.

Certain essential oils impart their therapeutic effects on both mind and body, helping to calm and balance emotions, reducing stress and anxiety symptoms, improving sleep quality.

Lavender Essential Oil

Lavender is the most widely-used essential oil for promoting relaxation. The oil is calming, stress-relieving and sleep-promoting. Several studies show that using lavender essential oil for aromatherapy can improve sleep quality, including in people with insomnia, depression, and anxiety.

Roman Chamomile Essential Oil

Chamomile has been used for centuries to help with insomnia and associated conditions. Warm, floral with a strong herbaceous note, this unmistakable oil has multiple physical and emotional uses. Roman Chamomile Essential Oil is calming and soothing, indicated as a sedative due to its chemical composition and is useful for irritability, over-sensitivity and anxiety.

Bergamot Essential Oil

Bergamot essential oil is often recommended for those who are searching for emotional balance and can help lead the body into a peaceful night of sleep. This aroma, like lavender, can help to relax and balance the mind, especially before sleep.

There are also other essential oils that help improve sleep quality. We will tell you about their secrets in our following articles.

Check out the LetZest Aromatherapy shop to find the right blend to ease you into sleep.

Try it now: The Little Box of Sleep Roller Ball Kit, Sleep Better Pulse Point Roller Ball, Sleep Better Pillow Mist.

If after changing your sleeping habits you’re still having trouble sleeping, don’t hesitate to speak to a doctor. Your GP will try to find out what is causing your sleep problems, so you get the right treatment.


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