From worries about work and money, to your sleeping hygiene (yes, that’s a thing) and sleep environment, sleeplessness has become one of society’s biggest problems. Most of us have busy, hectic lives and it can be hard to tell if stress is keeping you awake or if exhaustion is making stress unmanageable. There are many contributing factors that can result in sleepless nights. Here we take a look at what’s keeping you awake and what you can do to get a better night’s sleep.
A regular sleep routine
It’s as important to have a regular sleep routine as it is to get the hours at rest. Going to bed and waking up at the same time every day will make the hours that you sleep more productive and will help you establish a sleep routine.
In tune with your body clock
The hypothalamus (the most primitive part of the brain) controls circadian rhythm, your 24-hour body clock. It keeps your body on a cycle of tasks: repair, digestion, sleep, and uses daylight and darkness to regulate itself. Spending time outside in the bright light during the morning hours and dimming lights in the hour before bed will help to promote a healthy sleep-wake cycle.
Blue light and sleep
Keeping all electronic devices, including mobile phones, out of your bedroom is good sleep hygiene. The blue light that phones and tablets emit inhibit the sleep hormone melatonin, and this can cause insomnia. Banish blue light for a better night’s sleep.
Is stress keeping you awake?
If you can’t sleep because of stress, try to relax your mind before turning in for the night. Have a warm bath, read a pleasant book, try some mindful stretches or deep breathing exercises to help calm and quieten your mind.
Natural sleeping remedies
1. PrizMAG Magnesium Bisglycinate - Magnesium is needed for over 300 biochemical reactions in the body, we need heaps of it! It has a role to play in nerve and muscle function and is important as a sleep aid. One of our favourite magnesium supplements is PrizMAG Magnesium Bisglycinate, which is free from fillers, stearate and magnesium oxide. Studies show that both magnesium and glycine can be beneficial for sleep.
2. Pukka Night Time – Pukka Night Time capsules provide a concentrated blend of herbs, including sleep favourites Valerian and Ashwagandha. Take 2 capsules 1-2 times in the evening.
3. A.Vogel Dormeasan® Sleep - with fresh Valerian and Hops, Dormeasan can help you get to sleep and stay in the deeper stages of sleep for longer. It’s also non-addictive and fast-acting.
4. Jan de Vries Night Essence - this combination of flower essences may help maintain feelings of mental calm and relaxation at bedtime. It may also help with insomnia, disturbed sleep patterns, waking in the night, restless mind and body, night fears and everyday stress. Try 5 drops in a little water three times daily, and up to three more times during the night if needed.
5. Solgar Ashwagandha Extract - Ashwagandha is often considered to be an ‘adaptogen.’, which means it can help the body to adjust to stress. In our experience ashwagandha can be especially helpful for sleep problems related to stress and anxiety. Try taking one capsule daily at mealtimes.
Many people experience trouble sleeping – it’s one of the most common problems we’re asked about and we have a lot to say on the matter! Read our ’10 tips for a better night’s sleep’ here.