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Tips and tricks to help you get to sleep

Are you struggling to sleep? Do you find yourself staring at the ceiling wondering when you will fall asleep?

Here are some great tips and tricks to help you get to sleep and improve your sleep hygiene.

1 . Electrical devices

Reducing the amount of screen time before bed can help you fall asleep quicker. Phones emit blue light which reduces melatonin release in the body and melatonin is a key chemical in regulating your sleep . A good tip for this is to keep your phone on night mode or put it in another room so you’re not tempted to use it.

2 . Caffeine 

No caffeine before bed! Caffeine blocks you’re sleep promoting receptors in the brain which can be detrimental to your sleep. Even having caffeine 6 hours before bed has been shown to have disruptive effects on your sleep.

3 . Sleeping environment 

Having a comfortable sleeping environment can help you to fall asleep and stay asleep more easily . The ideal sleeping environment is cool, quiet and dark . Sleep masks or blackout blinds are great way to get the room dark .

4. Napping

Napping during the day makes it harder to fall asleep later on . If you want to have a power nap keep it to 20 to 30 minutes maximum to help boost your mood. It will make you feel refreshed for the rest of the day, without disturbing your quality of sleep at night. If you decide to have a sleep during the day this can decrease your homeostatic sleep drive which will then make it harder to fall asleep at night.

5 . Routine 

Creating a bedtime routine will help you relax before bed and also get you into the right habits before falling asleep. So, keeping a consistent sleep pattern can help create a consistent sleep framework and help set the right internal body clock to allow you to fall asleep easily . Also having a warm bath or shower before bed can help you relax.  meditating is also a great way to relax (a great app for this is headspace), listening to some gentle music can also help you fall asleep quicker.

6 . Pillow 

One simple trick to help reduced back and/or hip pain while you sleep is popping a pillow in between your knees if you’re on your side or under your knees on your back this helps prevent your hips from twisting at night and keeps your pelvis and spine in a neutral position which can help relieve any hip or back pain.

Elizabeth Garvey
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