With it being world sleep day 18th March 2022, we thought it only right to talk about sleep solutions in the uk this week. Getting a full night’s sleep seems like a challenge for most of us these days. It might be due to the long working hours and late nights. Or perhaps because we stay up way past our bedtime scrolling through social media on our phones. So, how do we sink into our pillow and get a better night’s sleep?
It then appears that when it’s time to get a bit of shut-eye, we can’t seem to drift off, or we wake up in the early hours and can’t get back to sleep. Doctors can be quick to prescribe you pills, but taking meds shouldn’t be your first call. It’s a good idea to try natural methods before putting chemicals in your body, so, today, we’re going to give you our list of top natural and healthy sleep remedies to help you sleep through till morning.
Why Do You Need Sleep?
Sleep is an essential function that humans need to have on a daily basis. Sleep not only allows your body and mind to switch off and recharge. It will also leave you feeling refreshed and ready to start the day. To be fully rested, we need between 7 – 8 hours of sleep each night. Without enough sleep, our brain cannot function as well as it should. You might feel more hungry or irritable. You may even find you can’t think clearly, or have a fog over your brain and your thoughts. Not able to think as clearly, making silly mistakes. So not only does getting a good night sleep make you feel less tired and more alert, it’s also great for your physical and mental health as well.
How Do I Get A Better Night Sleep?
Getting a good night sleep, for some especially, can seem like an impossible task. Tossing and turning all night, not being able to switch off an active brain, or simply not getting in to a deep sleep. Then comes the anxiety about not being able to get to sleep, which keeps you awake even more. However, there are some things you can try that might just help you get the perfect night sleep you’ve been longing for.
How Do I Choose The Right Mattress?
Being able to get a good night sleep could be as simple as having the right bedding. Your bed and/or your mattress could be the only reason you aren’t getting a good night sleep. Having a bed that’s too small for you won’t be the most comfortable thing in the world. However it could also mean you’re having to bunch yourself up to properly fit on to it. Your bed should easily be able to fit your entire body – feet and all. Great for us smaller people, however, not quite so simple for those of us 6ft and over!
Then there’s the mattress to think about. A good mattress, such as the ones from TEMPUR will gently support your entire body. It will be able to keep your spine in a neutral position – no matter which way you like to lie in bed. Make sure you try out several different mattresses before you buy anything. From the different firmness of the mattress, even down to the mattress material you opt for can make a huge difference. So, how do you choose the right mattress for your needs?
The Mattress Material
Foam
Foam mattresses are made entirely with foam. They’re generally a great fit for anyone who sleeps on their side. Of course, memory foam is the most well-known of all the different types of foam used.
Innerspring
An innerspring mattress is coil-based. Of course, the coil mattresses do offer some support, however, innersprings often lack pressure relief. They are also much cheaper than most other mattresses which make them popular with lower income households.
Hybrid
Hybrid mattresses will have a coil and a foam system. Generally the coils are at the bottom, with the softer foam at the top. The reason to choose this type of mattress is mainly due to it being a cooler mattress to sleep on.
Why Is The Pillow So Important?
As well as having a comfortable bed, having a pillow that allows your head to rest in a comfortable position could even stop you waking up with head or neck problems. Pillows are there to keep your upper body, head and neck in alignment while you sleep. A pillow will help to relieve pressure throughout your body, and especially down your spine as it keeps your neck in that neutral position.
The type of pillow you go for really depends on how you sleep. For example, are you a front, back or side sleeper? If you sleep on your stomach you should opt for a softer, thinner pillow to allow your neck to stay neutral. If you sleep on your back you should opt for a pillow flatter pillow, or one that allows your neck to stay in line with your head. However, side sleepers may need a firmer, thicker pillow to allow for a good sleep.
However, if you already have a great bed, mattress and pillow, here are some herbal remedies that might also help you drift off in to dream land…
Valerian Root
Valerian is a root that comes from Asia and Europe. It’s no secret that it helps with snoozing, and the root in a herbal tea is perfect just before bedtime. It’s also known to aid anxiety and menopause, so that may come as an added extra for you.
If you’re pregnant or nursing your baby, it’s a good idea to err on the side of caution with this one, but otherwise, there are no known side effects if you want to enjoy a mug each evening.
Chamomile
Another well known herbal tea to send you off to sleep is chamomile. A lot of people are fond of the soft taste, and if you find it hard to settle down at night, this can do wonders. It’s not very strong, so it won’t do you any harm if you only have it at night. If you are pregnant, speak to your doctor before giving it a try.
Lavender
One of the most popular smells amongst people is lavender, and it’s no wonder with its relaxing properties that can help you after dark. You can dab a couple of drops of lavender oil on your pillow or through any other aromatherapy method you prefer. You might want to see if your partner fancies giving you a massage with the oil for some extra relaxation.
Yoga
Don’t fancy putting anything in your body? Then why not give yoga a go. Many people think that yoga is something you do in a class. Or perhaps when you’ve got a bit of free time in the day, but it’s an excellent exercise to do just before hitting the sack.
You can quickly look up yoga positions for a bedtime routine on the internet. Find some that work for you and will send you off into a deep slumber.
Make Going To Bed Enjoyable
We hope that one of these natural remedies will do the job for you, and we’re sure they will. Instead of putting chemicals into your body, try these healthier alternatives. You also need to put down that phone at least half an hour before bed and look into a regular bed time.
We hope something in this article will work for you and help you get a better night’s sleep. Which sleep solutions do you think would work for you in the uk?
FAQ’s
What Is Deep Sleep Meditation?
Deep sleep meditation is where you allow your mind to switch off and fully relax, drifting off into a deep and restful sleep.
Does Meditation Increase Deep Sleep?
Meditation has been proven time and again to help people fall asleep quickly and more deeply.
Why Do We Dream?
Dreaming is one way for your brain to completely let go of the million things it has to think about every second of every day. Dreams also allow your brain to organise memories – getting rid of the un-important memories, and storing the important ones.
Are You Dead When Sleeping?
Absolutely not! While you might be sleeping, your body is very much active. While we sleep your body is recharging, replenishing and restoring. Some of the most important work is done to keep you healthy while you sleep – which is why it’s so important to get enough sleep.
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I am going to have to do this!
Danielle | thereluctantblogger.co.uk