How to get better sleep

Insomnia?

Are you having a hard time falling asleep, difficulty staying asleep, constant early waking, or non-restorative sleep (where you don’t wake feeling refreshed)? In the same way that good-quality sleep brings benefits, poor sleep patterns can start to really affect the way you function.

If you suffer from insomnia you may find your concentration levels are low, you may feel tired the whole day and you start to get mood swings. Many people also start to become anxious about whether they’ll be able to sleep that night – which can lead to a vicious cycle, making it even harder to overcome.

The good news is that there are many natural remedies that will help you cure your insomnia!

The power of sleep

There’s a proven connection between sleep and mental health. While a good night’s sleep can help you stay balanced, poor sleep can have the opposite effect and you could find yourself in a downward spiral. You can end up feeling anxious and depressed, and many people start overeating and not exercising or socializing.

On the other hand, sleeping well will put you on an upward trajectory, and you’ll find you enjoy life more and can cope better with difficult situations.

Sleeping pills?

It’s common to think that the only way to get any respite is by using medication.

But be mindful – over-the-counter medications can make things worse.

People might use sleeping pills, alcohol or other quick fixes to help, but these are only short term solutions. Sleeping aids are really just crutches. They make you focus more on the problem and you start to rely on them, feeling that you can’t do without them. They’re short-term relief for a long-term problem.

The best way to tackle insomnia is to learn new behaviors which will help you to almost immediately overcome insomnia, never again returning to sleepless nights.

According to Traditional Chinese Medicine, it's a good idea to try to get some Zzzs by before midnight as each internal organs take turn to rest and recover.  

 

How to overcome insomnia

Kick the caffeine habit. Most people know it’s best not to have caffeine just before bedtime, but if you’ve had a poor night’s sleep it’s tempting to drink coffee all day to ‘wake you up’. But the stimulating effects of caffeine last up to four hours – and don’t forget fizzy drinks and cocoa can contain it too, so try to give these a miss before bedtime.

Keep the bedroom just for sleeping. No cell phone, laptop, iPad, work stuff, food… basically, banish anything that distracts and does not make your bedroom more peaceful. Try having a very soothing color palette and free of clutter. Easy on the eyes and easy on the mind does it.

Steer clear of alcohol. A nightcap to send you off to sleep is great in theory – and it probably will. The problem is that when the booze wears off your body starts to experience withdrawal and you’ll become restless and wake during the night. Try not to drink alcohol for 4-6 hours before bed.

A moment of Zen. 30-60 minutes before bed try a ritual of flower infusion sipping + journaling for 10 minutes. The act of sipping flowers helps you to slow down and quiet down. The natural anti-depressant qualities of the flowers will help you to get the feeling of getting ready for bed. The journaling helps unload your day of crazy and gives your mind the permission to rest.

Try these and keep us posted!

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