Struggling to sleep at the moment? Maybe you’re feeling lethargic all day and simply don’t feel as productive as you once were.
A lack of sleep is detrimental to your health and happiness, but it’s something that can usually be easily fixed.
By resetting your sleep patterns, you’ll wake up feeling refreshed and ready for the day.
Why am I struggling to sleep?
There are a huge number of reasons people struggle to get to sleep each night.
Stresses at work, deadlines, scary news headlines, or turbulent family relationships can all keep you from switching off at night.
Throw into the mix the unavoidably weird times we’re currently living in, and it’s no wonder you can’t get the amount of shuteye your body and mind demands.
We all know how important sleep is, so here are five easy tips to help you unwind and get a full night of rest.
Get outside when your day is done
At work, you’ll probably sit at a desk for hours, or reside within the same space for a long time. Whatever your line of work, getting outside once your day is done is key to starting the ‘switch off cycle’.
The world is your oyster. Go for a walk, head out for a run or simply go and sit in your garden for half an hour and watch the world pass by overhead.
Modern life leaves us spending lots of time indoors, so get outdoors and begin unwinding.
Put your time into reading rather than the screen
How often do you jump into bed and scroll idly through your social media feeds, messages, and emails? In doing so, you’re not giving your brain or eyes a chance to wind down.
Experts say we should switch off electronic devices at least two hours before bedtime in order for the mind to relax properly. And sure, some of the best TV may be on after 9am, but why not binge those episodes earlier on via catchup services instead?
Swap screen time for reading time (of the old-fashioned kind) before you go to bed, and you’ll find it far easier to nod off.
Undertake a ‘brain dump’
Lots of people head to bed with tomorrow’s tasks racing through their heads. However, the people who manage to switch off from those tasks have likely spent time documenting and organising them.
If your to-do list is just a jumble of promises and meeting notes in your head, try undertaking a brain dump. This is simply the process of grabbing a piece of paper and writing down everything that’s on your mind, task-wise.
Then, organise those tasks into realistic to-do lists. Do this at the start of each week, and you’ll find that bedtime rarely gets knocked out of sync by a racing mind.
It’s far easier to dwell on the lows rather than the highs in life, but in doing so, you’ll leave yourself feeling drained and miserable.
Instead, take time each evening to think about what you’re thankful for. It doesn’t have to be big stuff, either – maybe you finally sent that email you’ve been putting off. You may even end up simply reflecting on how thankful you are for the dinner you had earlier or the time you spent with your partner.
A great way to do this is by undertaking a brain dump similar to the one described in tip 3. Sit down and write down everything you’re thankful for and keep adding to it. Then, each night, you can simply refer to your notes and go to bed recognising that you have reasons to be grateful.
Take care of yourself
Setting aside time for self care is vital when it comes to gaining a great night’s sleep.
From skincare rituals or a warm bath, to painting your nails or listening to a favourite podcast, whatever you consider wellbeing for you is something you should invest time in.
After a few weeks, we’re confident the above rituals will become enjoyable habits. You’ll find that life is less cluttered, and you’ll feel less tired. The little things that used to bother you will no longer be a big deal, and, crucially, your sleep pattern will deliver the rest your mind and body needs.