Please help me to sleep….

  1. Home
  2. Wellness
  3. Please help me to sleep….

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: –

  1. Write down any worries before you go to bed.
  2. Switch off electronical devices at least 1-hour bedtime.
  3. Play soft, soothing music.
  4. Listen your favourite Podcast.
  5. Listen to a meditation App, like Calm, Headspace or Breathe.
  6. Create a calm environment to sleep in.
  7. Try and keep to regular sleep hours.
  8. Avoid caffeine or alcohol.
  9. Be Active during the day.
  10. 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.


You must be logged in to post a comment.