We’ve all been there before: tossing and turning, struggling to get off to bed and eventually giving in to a restless night of staring at the ceiling. Well, it turns out that we, as a country, genuinely have a sleeping problem.
One in every three UK adults have trouble getting to sleep on a weekly basis, a figure which goes up to half of all adults monthly!
Whether you’re overworked or a new mum, lots of things can get in the way of a good night’s sleep – but the following suggestions could help you get back in control of your sleeping pattern, and counting sheep before you know it.
Here are some tips on how to reduce tossing and turning while sleeping at night…
Include More Exercise
The first port of call for any attempts to rein in your sleeping schedule should be your exercising habits. On a simple level, lack of exercise can lead to you feeling restless. Meaning you can get to bedtime and have a full day’s worth of energy to work out before you settle down for sleep.
More accurately, exercise increases your body’s need to recover, with sleep being the most efficient way to do so. Exercise also releases endorphins, which have a de-stressing effect on the brain and can lead to a calmer night’s sleep unburdened by your usual anxieties.
However, try avoiding participating in any intense exercise before bedtime. Gentle activities like yoga or going for an evening walk are fine to do before sleeping, but anything involving high intensity before bedtime will make it harder to fall asleep.
If you can, avoid these intense exercises at least one hour before you go to sleep, and that will ensure your body has time to unwind and relax before getting into bed.
Change Your Diet
Even the kinds of food you put in your body can negatively affect the quality of your sleep. It goes without saying that stimulant drugs like caffeine can make you feel restless, and lead to agitation and stress; caffeine and similar stimulants should be avoided in the evenings, to allow the body to naturally tire.
Certain foods can trigger the release of the ‘sleep hormone’ melatonin – specifically, dairy products, nuts and poultry. Eating these foods as part of a regular eating schedule, with your main meal several hours before you intend to sleep, can benefit your sleep no end.
You may think that alcohol is a good way to make you fall asleep quicker, but it actually has the opposite effect on the body. The intake of alcohol effects the central nervous system, making you feel tired and drowsy. So, you may initially fall asleep quicker, but alcohol also contributes to less deep sleep or REM sleep.
This is the deepest, most restorative type of sleep. So, the quality of the sleep reduces, and can make you feel groggy and sluggish the next day. It is always best to avoid alcohol before sleeping, if you enjoy drinking alcohol before bed, you could always use an alcohol free alternative to get the same taste but without the effect of bad sleep.
Additionally, you should avoid foods with a high sugar percentage, such as sweets or sugary drinks as these will also stimulate your body.
Change Your Bedroom Setup
Environment is everything when it comes to getting some sleep – and it’s no good trying to sleep in a distracting environment. As such, a ruthless approach to your bedroom could win you back hours of rest.
If your bedroom is next to a noisy main road, consider installing thick blackout curtains to cut down the noise pollution, and moving the bed to the other side of the room.
Consider A New Mattress
Many people don’t realise you should be changing your mattress every 6-8 years. OK, so for some people this might not be possible if they don’t have the budget to do so. However, if you are in a position to do so, and your mattress is either over 6-8 years old, or you don’t find it comfortable, it could really help you sleep better.
There are so many mattress available these days that it can be hard to know which one to go for. A great way to do research is to simply look at the reviews on the various mattress company websites. This should give you a clear idea on the comfort and quality of a mattress.
Personally, we use Simba mattresses as they are so comfortable. Another great feature is that they come rolled up, making it easier to get them up the stairs, and they can even take away your old mattresses! We currently have the Hybrid Pro mattress in both king and single sizes. They are firm enough to give support, but not so firm that they feel solid.
Turn Off Electronic Devices
One of the biggest changes you can make to your bedroom is banning electronic devices from it. Not only is using them stimulating your brain when it should be shutting down, the blue light of the screen simulates daylight. This can, of course, have detrimental effects on your circadian rhythm.
If you’re the kind of person to check emails in bed, banish your laptop to a home office. Or, if you don’t have room for a home office, perhaps having an area dedicated to your work, away from your sleeping space. This should help you to separate work from time needed to relax and unwind.
Relaxed Evening Routine
The above tips can all come together to form a robust evening routine, which if followed regularly can define your sleeping pattern for months to come.
Eat your last meal of the day at least 4 hours before bed; stop using electronic devices at least 3 hours before bed; devote between 30 minutes to an hour to meditation and mindfulness to remove stressful thoughts from your brain; and before bed, take part in some light reading to tire your eyes.
You could also read a book or magazine, listen to an interesting podcast, or take a relaxing hot bath with calming essential oils and soothing candles. Whatever you do, try to focus on your breath to help your mind unwind.
We hope this has given you some ideas on how to reduce tossing and turning while sleeping at night.
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