Let’s face it, we’ve all had those nights. No matter how long our day has been, no matter how many sheep we count, we just can’t get the shut-eye we need. Here at Slumberland, we’ve got some tips to help you out.
1. Don’t look at the time
It’s an all too common scenario; you spend hours trying to nod off only to catch sight of the time. Panic sets in. How is it already 2am? Clock-watching can increase your anxiety about not being asleep already, setting off a vicious cycle. Our advice? If you’re wondering what time it is, it’s best to keep wondering.
2. Get out the lavender
Hate it or love it, lavender is well known for its therapeutic properties, making it a perfect sleep aide. Studies suggest that it can help quieten the brain and nervous system, reducing anxiety and restlessness. Give it a go with a pillow spray, oil diffuser or, if you fancy it, dab some essential oils on your pressure points – just remember to wash it off in the morning.
3. Try the “4-7-8” breathing method
Sounds complicated, but we promise it’s not. The “4-7-8” technique is more than just your average ‘breathe in, breath out’ method. It works by thoroughly releasing carbon dioxide from the lungs, relaxing the whole of the body. According to the man who championed this technique, Dr Andrew Weil, a great night’s sleep is just 6 steps away:
- Place the tip of your tongue behind your upper front teeth, and keep it there
- Exhale completely through your mouth, making a whoosh sound
- Close your mouth and inhale quietly through your nose to a mental count of four
- Hold your breath for a count of seven
- Exhale completely through your mouth, making a whoosh sound to a count of eight
- Repeat the cycle three more times for a total of four breaths
We’ll be honest, this isn’t the quietest method so use it wisely if sharing a bed!
4. Try to stay awake
If we told you not to think about pink elephants, we’re willing to bet that they’re now dancing around in your head. Often, trying to force yourself to do something can result in the exact opposite – a bit like that obligatory January diet. Well, the same thing applies to sleep. By purposely reversing what you want to do, you may find that sleep comes to your quicker and easier – it’s official name is paradoxical intention, if you want to impress your mates.
5. Progressive muscle relaxation
This method involves tensing and relaxing your muscles for 2-3 second intervals. Start with your toes and feet, and slowly work your way up. It’s important to keep your mind focused on the task and be mindful of your breathing, so don’t let tomorrow’s to-do list creep in to your thoughts!
And last, but not least!
If you’ve tried our tips and are still having no luck, there might be another question to ask yourself – is your mattress right for you? Springs poking you in the back, a fear of rolling off the edge, or simply too hard or too soft. These complaints will have a drastic impact on how you fall asleep and how well you sleep once you’ve finally made it to the land of nod. Here at Slumberland, we’re certain that we’ll have the right mattress for you and your family.