You know the feeling. You put the light out, you settle down, pull the covers up around your ears, let out a big sigh of, ‘I’m SO glad it’s bedtime’ and then…
Nothing. You’re wide awake. More awake than you’ve been all day. As awake as you could’ve been during double maths. And no matter how many sheep you count or meditation apps you download, there’s nothing that’s going to change your current situation.
Insomnia, the inability to sleep, is a disorder which affects millions of people every year. For some, it’s an ongoing, persistent problem, while for others it can happen from time to time. It can be symptomatic or other problems, such as depression, stress, anxiety, drugs and alcohol or a side effect os some medications – and this struggle to drift off to the land of nod is thought to affect a third of Brits. Yikes.
As well as being deeply annoying (who really enjoys lying in bed doing nothing when they know they should be getting some shut eye?), not getting enough sleep can lead to bigger problems, including decreased energy levels, low moods and it can even lead to serious health issues like high blood pressure. You also need plenty of sleep to make sure you’re functioning at full capacity during the day, meaning you can give your all in class and your spare time.
So how do you beat your sleep demons and make sure you’re getting enough kip (the recommended 7-8 hours a night) to make the most of your waking hours? Here’s a few pointers…
1. Create a calming sleep environment
If your bedroom is a nightmare of electrical appliances, flashing lights, busy posters and stuff everywhere, it’s not going to be very relaxing, leading to difficulties switching off. Keep it as quiet and dark as possible, and try get a comfortable temperature – not too hot or cold, Little Red Riding Hood style. This’ll help you not only fall asleep but stay asleep too.
2. Cut the caffeine
Hey, you! Starbucks addict! Ditch caffeinated beverages after 6pm and you’ll have fewer difficulties dozing. Caffeine, which is found in tea, coffee, energy drinks and even chocolate, makes you mega alert so try avoid it less and go for a cosy, calming bedtime bev like hot milk or a herbal tea.
3. Exercise!
Sometimes, to feel tired, you actually have to tire yourself out. So get about and move. If you’ve had a lazy day on the sofa in front of Netflix, chances are you haven’t used much energy and your body things it doesn’t need much sleep. So make an effort to get out and move every day – even if you’re just walking the dog, power walking to the shop with friends or heading out fora ran, it’ll really help you when it comes to bedtime.
4. Try keep regular hours
Tempting though it is to sleep late at weekends and stay up until all hours, if you have difficulty sleeping, it can really help to get to bed at roughly the same time each night and get up at the same time every day. It gets your body and mind into a schedule, almost programming you into sleep mode. Kind of like when you leave your laptop open for too long.
5. Get in the zone
As stress is one of the biggest causes of insomnia, try and unwind before bedtime. Go for a warm bath, read a book or magazine, plug into a chilled out playlist, do a bit of yoga, burn your favourite relaxing Yankee candle… Whatever it takes to help you shrug off your worries from the day and just chill out is worth indulging in before bedtime. Trying to get some sleep straight after a three-hour study session is counterproductive, so put the books away a good hour before your usual bedtime and ditch your phone too – the blue light emitted by smartphone screens makes it even harder for your brain to shut off.
Take all this on board? You’ll be slipping off to dreamland before you know it – making you a happier, more productive and energetic person in the process. Now, where are out pyjamas…
