Over the past few months I’ve struggled with my sleep cycle a lot, some nights hardly sleeping and others lasting the best part of ten or eleven hours. It often depends what I’ve been doing that week, if I’ve been at hospital or had some sort of work event, or ended up being awake late catching up on a TV programme I’ve been meaning to watch.
I’ve come up with a few tips which have helped me over the past few weeks and thought it might be worthwhile to share. Likewise, if people have any other tips I would really appreciate it.
Bath with Epsom Salts
When time allows I’ve been trying to have more down time before going to bed. I’ve read numerous online articles about the benefits of using Epsom Salts, having first discovered this when training for a half marathon in 2015. I still can’t believe I actually did that!
The theory is that when the salt is added to a warm bath, the body is then re-supplied with magnesium. It helps to produce mood lifting chemicals in the brain, also helps to reduce anxiety and promote calmness. Bathing helps to relax muscles and reduce joint pain when absorbed through the skin, which I guess is why runners often recommend it. I’ve also heard of people using magnesium oil sprays before going to bed.
Wear An Eye Mask
Wearing an eye mask, like the ones you get on a long haul flight has often helped me sleep when I’ve been feeling stressed. Blocking out light and relaxing tired eyes makes it much easier to sleep. Strangely, I often sleep really well if I stay in a hotel, you’d think this would be the opposite, but I think it’s sometimes down to the use of clever black out blinds which keep the room nice and dark.
Use a Sleep Spray
I stayed in a hotel in Stratford-upon-Avon at the start of the year and a This Works Travel Sleep Kit was left on my pillow. The kit I received contained two small bottles, a lavender spray and a scented roller ball. Ive only used this when feeling particulary anxious but do feel the kit has helped me, I also love the smell of lavender! There are a number of similar kits available which also include eye masks and sleep balms.
The roller ball is used on pulse points and then inhaled deeply just before going to bed. The idea is the blend helps to calm the mind, therefore encouraging a deeper nights sleep. The spray should be used on the pillow just before going to bed to help improve sleep quality.
Turn Off Technology
I am often very guilty of watching tv until right before I go to bed. I’m consciously trying to break this habit and create a proper routine. I know I sleep much better when I’ve had time to wind down for the day, I’ll either watch tv, or if I come in really late from work my bedtime routine goes out of the window altogether. Forgot the three step cleanser, toner and moisturiser, who cares when all you want to do it sleep?
I’m also often guilty of checking my phone for the time if I wake up in the night, again I know this is a big no no when it comes to needing a good eight or nine hours sleep. Ive since bought myself an alarm rather than setting the one on my phone. I think I will be less tempted to look at my phone this way. I remember using a small travel alarm clock whilst on a school trip, but thanks to the smart phone I haven’t owned one in years.
Avoid Afternoon Naps
It pains me to say this, as I do love a little afternoon nap when I’m not working, but trying to avoid these, no matter how tired I am has been a really positive step forward. For the last couple of weeks I’ve avoided day time sleeping, even if I means I go to bed at 8pm! I have found this beneficial as I then feel in need of rest, so more likely to go straight to sleep rather than think about my upcoming PET CT scan results.
It has been said that regular exercise can help to reduce insomnia and in turn experience deeper sleep cycles. This includes light exercise such as walking, which is great news for me as I’m often travel to and from the train station to go to work. I also try to go to morning yoga sessions or the gym before work, but the frequency of this depends entirely on how busy my week is. If I haven’t exercised in the morning there is a 90% chance that I will get too tired and opt out of going to the gym altogether. I am always a morning person when it comes to exercise, I want to get it out of the way! Having said that, I know when my body craves sleep, so exercise shouldn’t come and then expensive of a good sleep pattern.