We all know how frustrating it can be and what it is like to not be able to nod off at night time.
The tossing and turning; getting up and pacing your bedroom or putting a film on; but nothing works.
No matter how sleepy you are, for some reason you just can't shut your eyes and dream.
So here are some top tips to get a good rested night sleep...
- Bath Before Bedtime
A hot bath can be a great remedy for sleeplessness! You might think that raising this temperature in a hot bath is what triggers your body into feeling sleepy but in fact, it is the cooling down that occurs when you get out of the bath that makes you sleepy. If you're having trouble sleeping, try having a warm bubble bath about an hour before bedtime.
Insomnia is in which a person has very erratic sleeping patterns. Hundreds of people in the UK struggle with the condition and once the body is in the irregular pattern, it can be very hard to break.
Sleep restriction therapy is one potential method, in which you spend less time in the bedroom. The aim of this treatment is to make the subject so tired that their body will be forced to re-establish a normal sleeping pattern.
- The Art Of Napping
Napping is a fantatic way of boosting energy levels, and no matter what people say you are never too old to nap. Naps are most effective when taken in the afternoon between two and five and the best nap duration is 30 minutes. Apparently, your body will naturally resist attempts to nap between seven and twelve o'clock in the morning, and between six and eight o'clock in the evening.
- How to Stop Snoring
It's estimated that 15 million Britons snore. It can be linked to serious health conditions and as it can affect the sleep of more than just the sufferer, it can have a negative effect on relationships. It is due to the muscles controlling our airways relaxing, causing the air passage to narrow. As a result, when we breathe the soft tissues in the mouth, nose and throat vibrate, which we then hear as snoring. Nose strips can be used to help the problem. Alternatively, mouth guards can prevent the tongue from falling to the back of the mouth.
- Don't Mess With Your Sleep Cycle
A good night's rest is usually an indicator that the body has undergone five specific stages of sleep, drowsy, drop off to sleep, deep sleep and Rapid Eye Movement. The best way to ensure you have the right mixture of sleep stages is to avoid caffeine and alcohol before sleeping, as they can distort the natural sleep pattern, and ensure that you sleep for between seven and nine hours every night.
- Eat To Sleep
Did you know that different types of food can affect how you sleep? Meals rich in carbohydrates set off a chain reaction which makes us sleepy. Food examples include pasta, bread, rice and bananas. However, eating proteins has the opposite effect to carbs, making us feel more alert. Examples are milk, cheese, yoghurt and fish. A protein meal at lunch may well prevent you from dropping off in the afternoon, and a carb-heavy meal in the evening should help you sleep.
One simple but effective method to wind down and fall asleep is to repeatedly tense and relax your muscles shortly before going to bed. The whole exercise should last for about 15 minutes and leave you feeling a lot more relaxed and ready to sleep.
- Herbal Remedies
Herbs like lavender and plant extracts like valerian root are natural sleep inducers. Lavender can be used to make a herbal tea, although studies indicate that it is the smell of lavender that helps people to sleep, rather than the ingredients.
If you are struggling to get a good nights sleep, visit Duvet and Pillow Warehouse for the most comfortable luxurious quality pillows and duvets, you can be sure to nod off.