I don’t know about you, but I really struggle to sleep at times. Sometimes it’s often getting to sleep that I find difficult and other times I wake up at a god forsaken hour like 2am. What is that all about?
I have to say that lockdown is not helping the situation. My routine is not a routine because my business has had to shut down and I really struggle with this as, quite frankly, I am always too busy. My job is quite physical, I am a single mum with two children, so as well as a business to run, I have a home and their welfare to think about. I thought I would share with you some of the techniques I have been trying for the last few weeks.
I try to exercise every day, usually an exercise plan that my PT has kindly put together for me or I get out and pound the pavements and countryside, either running or walking.
I really try to not look at my phone an hour before I go to sleep, but this rarely happens, sadly. I like to read but only get through a couple of pages before I’m sleepy, which usually results in an early morning wakeup time. I find that listening to podcasts works quite well, especially if I don’t get to hear the end, then I know it has worked!
One of my clients told me about an App called Rain Rain and this has been a game changer. You can listen to different rain sounds, a crackling log fire or waves lapping up on a shore, I set a timer within the app, but again I usually fall off before they end.
Deep breathing and meditation also work for me. I use the 4-7-8 breathe technique (breathe in for 4, hold for 7 and exhale for 8) which is great for insomnia. Deep breathing brings your heart rate down allowing you to get the rest that you so desperately need.
Top tips: –
- Write down any worries before you go to bed.
- Switch off electronical devices at least 1-hour bedtime.
- Play soft, soothing music.
- Listen your favourite Podcast.
- Listen to a meditation App, like Calm, Headspace or Breathe.
- Create a calm environment to sleep in.
- Try and keep to regular sleep hours.
- Avoid caffeine or alcohol.
- Be Active during the day.
- Do not overeat.
Why getting enough sleep is crucial:
Sleep helps control our metabolism and weight. It promotes stable moods, helps prevent cardiovascular diseases, boosts immune system/function, increases knowledge retention, and helps us with long and short-term memory. Sleep is also essential for brain functioning. I really hope some of these suggestions work for you.
Jo