Failing to fall asleep is one of the most frustrating things to experience. Being exhausted and unable to drift off, leaves us grumpy, tired and irritable, to say the least. Whether it be due to anxiety, distracting noises, a bit too much caffeine or our partner’s relentless snoring, we’ve probably all experienced difficulty sleeping at some point.
The experts at Duo Calm gave us some tips on how to get a better night’s rest:
Limit your caffeine intake
Caffeine interrupts the flow of melatonin in your body, which is the chemical that sends you to sleep. Try not to eat or drink anything containing caffeine after 3pm, and if you’re really craving coffee in the evening, have a decaf.
Avoid alcohol before bed
Alcohol actually blocks REM sleep, which has been shown to cause migraines and poorer memory.
Moving your body can help reduce the stress hormone that often keeps us awake, allowing for a relaxing and deep sleep.
Create a routine
Having a bedtime ritual can signal to the body that it is time to go to sleep. This routine can involve having a bath, reading a book or listening to some calming music.
Avoid long naps
This may be difficult if you are very tired during the day, but having a nap throws off your sleep cycle and will make falling asleep at night much more difficult.
Turn off electronics
Avoid using your laptop or cellphone straight before bedtime, as the blue light from the screen delays the release of melatonin and causes you to become more alert, throwing off your body’s natural sleep-schedule. Read a book or magazine instead.
Create a dark environment
Your bedroom should be cool, dark and quiet in order to maximise sleep. Trying to sleep when the room is too light could interfere with your circadian rhythm (your body’s internal clock) and make it difficult to fall asleep. Invest in some block-out curtains or blinds if your bedroom doesn’t get dark enough.
If it is stress and anxiety that is keeping you awake, try writing down your thoughts in a journal to stop your mind from running in circles; this should allow your brain to rest.
Implement breathing exercises
Deep breathing exercises can activate your body’s relaxation state, lowering your heart rate, blood pressure and stress levels.
Spend more time outside
Natural sunlight during the day helps to regulate your body’s circadian rhythm, improving daytime energy and night-time sleep quality.
Still struggling? Try Fusion Laboratories Duo Calm Soothing Sleep (R445). Duo Calm is a supplement that promotes healthy sleep by regulating your day/night rhythm. Valerian’s calming properties de-stress the body, while Chamomile shortens sleep onset. Magnesium and Vitamin B6 contribute to physical and mental relaxation, supporting a deeper, improved quality of sleep (with beneficial REM brain activity). This allows the body to renew and restore its equilibrium optimally.