If you’re not lucky enough to fall asleep as soon as your head hits the pillow, then you’ll know just how frustrating it is tossing and turning all night until you finally drift off.
You might not be a good sleeper in general, or you could have some unhelpful habits that are stopping you from falling asleep sooner that you wish. Read on to for handy ways to increase your chances of drifting off easier, and to find out any unhelpful habits to avoid!
Avoid caffeine 6 hours before bed
Caffeine takes up to 6 hours to filter through our system, so if you’re an evening coffee drinker who finds it hard to fall asleep at night, this could be the reason why! Avoid drinking caffeine after 2pm.
Try the 4-7-8 method
This is a great technique, especially if you suffer from anxiety. It allows your body to take in more oxygen to relax your heart, mind and nervous system.
By extending your inhale to a count of four, you are forcing yourself to take in more oxygen, allowing the oxygen to affect your bloodstream by holding your breath for seven seconds, and then emitting carbon dioxide from your lungs by exhaling steadily for eight seconds.
Put devices away
As tempting as it is to sit and scroll through your phone or tablet in bed, blue light which is emitted from screens making it harder for us to fall asleep. Avoid screens at least 1-2 hours before going to sleep, allowing yourself to feel drowsier.
Have a light snack before bed
Despite what they say, a small snack of 250 calories with at least 70% carbs before bed is good for you! It is said to help you unwind and fall asleep faster, as long as it’s coming from a good food source. Wholemeal bread is a great example.
Take a warm bath or shower
According to recent research, it’s said that taking a warm bath or shower before bed has a chance of helping us fall asleep 36% faster. Preferably, take one 1 to 2 hours before you go to sleep, for it to take affect.
Read a book
Preferably, choose a light, non-engaging book that won’t prompt you to want to stay up all night and find out the story line. Reading is a great way to unwind at the end of the day and help us drift off faster.
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