We’ve all been there; you’re in bed, eyes locked on the clock and counting the hours since you settled in for the evening…once again you just can’t fall asleep.
Whether you’re stuck with a chronic case of late-night overthinking or you’re struggling to find that perfect snoozing position, for many, trying to nod off can feel like an uphill battle.
Unfortunately, all those nights spent tossing and turning are bad news for your health, with a lack of rest knocking your concentration, lowering your sex drive and increasing your chances of drowsiness-induced accidents.
Sleep deprivation can even take a toll on your immune system, weakening your natural defenses and leaving you vulnerable to illness.
But, no matter how much you might want to, getting your body clock back on track is easier said than done and sorting out your slumber can often take some serious willpower.
To help you get some much-needed rest, here are some tips and tricks for winning back those 40 winks when counting sheep just isn’t enough.
Rise and shine…on time
For many, keeping to a consistent sleep schedule can do wonders in helping them get a good night’s rest.
By waking up and going to bed at the same time every day, you can ‘re-program’ your body clock and make it easier to nod off.
When setting your schedule, remember to give yourself seven to nine hours of sleep every day as this is the optimum amount of rest for the average adult.
We like the sound of that
Many people turn to relaxing music or sounds as a way to stave off those restless nights, with some evidence showing that calming audio can encourage deeper sleep.
There is a wide library of popular soothing sounds that can help you settle in for the night, with people listening to everything from rain to whispering to peaceful white noise as they try to doze off.
Exercise before you rest your eyes
Keeping active during the day is often associated with a good night’s sleep, with exercise increasing the release of serotonin and sometimes even helping to boost quality of rest.
So, whether you prefer hiking, jogging, pumping iron or even yoga and meditation, working out could be a solution to those long nights.
The write way to get some sleep
Overthinking can have a major impact on your ability to doze off, distracting and preventing you from fully settling down.
By taking some time to journal before bed, you can put all your thoughts to paper and clear your mind of any work worries, intrusive ideas and those ‘I can’t forget to…’ thoughts.
It also allows you to reflect on your day and prepare for what lies ahead, potentially helping you feel calmer as you switch off for the night.
Put the tech to bed
In this digital age, where we are almost always connected to a screen, the idea of putting our devices down for the night can seem insane.
However, if you’re struggling to get to sleep, it might be time to consider an unplugged hour at the end of the night.
The blue-light emitted by phones, laptops and TVs has been shown to impact rest, so taking some time away from these devices could boost your chances of getting to sleep.
A matter-ess of comfort?
If you’ve tried all the tips on this list and still can’t seem to correct your sleeping pattern, your trouble dozing off may be a matter of comfort.
Old mattresses and bedding can be responsible for a lack of sleep, making it difficult for people to find that sweet spot and melt into a night of dreams and relaxation.
It’s recommended that you swap out your mattress every six to eight years and purchase new pillows every one to two, so if you’re still struggling to nod off, investing in a new sleeping set-up may be the solution.