For about the past four years, I have really struggled and suffered with Insomnia. It is due to a number of different factors such as genetics (my Mum suffers with it) and also about two years ago I was diagnosed with Anxiety so one of the side-effects is insomnia. The weird thing about my insomnia is it is always seasonal during October-January/February every year. The most recent bout has been very difficult and challenging to conquer but I wanted to share some remedies and tricks that I have tried that work for me as I know I am not alone in this.
A recent survey from insurance provider Aviva, showed that ” as many as 16 million UK adults* are suffering from sleepless nights as a third (31%) say they have insomnia”
Buy an oil diffuser or use essential oils before bedtime
I am a big lover of essential oils and their healing properties and earlier this year I bought an oil diffuser and this has really helped me with setting the right environment for when I need to prepare for a good nights sleep. I usually diffuse lavender oil before bedtime but other recommended oils are
- Ylang Ylang
You can purchase a diffuser like the one I bought on Amazon here
Have a warm drink before bedtime
This needs to be a non-alcoholic drink LOL and I would recommend Camomile tea or Horlicks. I would avoid hot chocolate because I didnt even realise until recently it does contain a small amount of caffeine.
Have a bath
Sleep experts have recommended that taking a bath before bedtime can help you with getting to sleep easier due to the fact that it increases body temperature. Studies have shown that increasing our body temperatures before bed can help us feel sleepier, leading to an easier time falling asleep, and a higher quality of rest once we do. However, timing this is key and it is recommended you do this no less than 90 mins before bedtime.
I find this helps when I have had a stressful day or when my anxiety kicks in! There are lots of brilliant guided meditation apps that can get you ready for sleep in as little as 6 mins. My recommended apps are:
Read or Journal
I find doing both or at least one of the above helps quieten my mind, release my thoughts that sometimes keep me up at night or give me a distraction!
Get off your phone at least one hour before bed!
Avoid using your phone especially to scroll through social media, emails or messages! An article published on Psychology Today stated that using your phone before bed messes up your sleep for many reasons but the main being that the
“artificial light at night, especially the blue type from phones and screens, confuses your brain and messes up your circadian sleeping rhythm and suppresses the secretion of melatonin which is the sleep hormone! “
Play some soothing background noise
There are various apps you can download that play soothing sounds such as beach waves to help you get to sleep or white noise. However, my Mum shared with me this YouTube channel that has sleep manifestations that I swear by have helped me get to sleep when all the above have failed. You can subscribe here to the channel
Please let me know how you get on with these and if you have any other tips I can share I would love it!