Tips-Good-Nights-SleepWhile some of us seem to fall asleep as soon as our head hits the pillow, for others it can be more of a struggle. However as we all need between seven to nine hours sleep a night to function well, here are ten tips to cure insomnia.

1. Make Your Bedroom a Haven

Your bedroom should be a haven where you can relax and where the outside world doesn’t intrude. Keep the room clear and uncluttered and make sure it gets cleaned frequently, as a dusty atmosphere can lead to allergies. It is surprising how many harsh chemicals are used in conventional cleaning products, so to keep the environment in your bedroom pure, opt for green cleaning methods.  

2. Set a Regular Bedtime

Set a regular bedtime and get up at the same time each morning as this helps the body to get into a sleep cycle. If you are erratic with your timings your body can quickly get out of sync and won’t recognise when it is time to rest.

3. Warm Some Milk

It’s something your grandmother always told you but having a warm milky drink before bed really can ease insomnia. Milk is rich in the amino acid tryptophan which helps us drift off to sleep. With millions of litres of milk being delivered in the UK every day, make sure you save some for bedtime.

4. Turn Off Technology

As we approach bedtime it’s best to avoid laptops, tablets and mobiles as the light from the screens can stimulate our brains and keep us awake. Turn your bedroom into a technology free zone as even watching television at bedtime can make your brain too active.

5. Scent With Lavender

Lavender can help to alleviate insomnia and aid a better night’s sleep. Research has shown that subjects who were exposed to lavender essential oil at bedtime slept better and had more of the essential slow-wave sleep.  

6. Keep it Dark

To aid sleep keep the room as dark as possible and if you live close to street lighting either install blackout blinds or wear an eye mask.

7. Set an Ambient Temperature

Throw your sheets or duvet back during the day and air your room well with the windows open. This ensures excess moisture leaves the room and creates a fresher atmosphere. At night keep the room at an ambient temperature as being too hot or cold can lead to sleep disruption.

8. Sleep in Comfort

If your mattress is very old it might be time to invest in a new one as the springs can wear. Sleeping in an uncomfortable bed can cause you to continually wake up throughout the night, even if you are not aware of it.

9. Create a Bedtime Ritual

Create a bedtime ritual so your body prepares for sleep. Take a warm, relaxing bath and read a chapter or two of a novel. This is the time to switch off, not be turning the events of the day over in your mind.

10. Keep Stress in Check

Anxiety is not conducive to getting a good night’s sleep therefore try to lower your stress levels. Exercise is a good stress-reliever and meditation can help bring you back to the moment, ensuring your brain doesn’t race away from you when bedtime arrives.