The 89p sleep hack to help your sleep troubles revealed by an expert
As much as daily life is very tiresome - between working, meeting up with friends, and keeping on top of bills - falling asleep isn't always easy. We spend almost one third of our lives asleep, and yet many of us still struggle.
There are many gadgets that claim to help us doze off. From ergonomic pillows to white noise, you may feel like you've tried everything to help you escape to the land of nod, and some of them may have been quite costly.
With that in mind, the experts at Meditopia have waded in with five hacks they say will aid your transition into sleep while also improving your sleep quality - and one of them costs less than a pound.
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Swap coffee for camomile
If you’re struggling to fall asleep, you may have been drinking too much caffeine during the day. Try not to drink more than two cups, say experts, especially later in the day.
Swapping out caffeine for fresh air and do some stretches instead of refilling your coffee cup. Caffeine can disrupt your sleep cycle, but there are alternatives.
Camomile tea, which can be found for as little as 89p in shops like Aldi, is a hot drink that will help you wind down and relax at bedtime. In the evening, make the switch from coffee to camomile and see the difference in your sleep.
Blue light and sleep
Many of us want to watch something on TV or spend some time scrolling through social media in the evening. However, research shows that devices that emit blue light aren’t good for our eyes or our sleep.
A study found that individuals who use blue light filtering lenses compared to regular lenses two hours before sleep show fewer symptoms of insomnia and have better sleep quality.
In light of these findings, it’s best for you not to look at your phone, computer, or television at least one hour before bed. Instead, you can try listening to the radio, or a podcast, or a sleep story.
If you need to use screens, it’s best to turn on the night screen mode in order to help filter the blue light.
Sleep environment
Technological devices carry lots of stimuli, which can make us anxious. It’s better to limit those stimuli as it gets closer to bedtime to give your mind time to relax after a long day.
Try dimming the lights during the evening, putting on a chilled melody in the background, or reading a book.
Sleep hygiene
Take a warm shower and allow your body to release the tension with the help of some hot water. Change your sheets and pyjamas. Clean fabric with a soft smell can help create a good environment for a restful sleep.
Put a few drops of soothing and relaxing lavender oil on your pillow. You can massage your head, neck, hands, or shoulders with lavender oil as well, letting the smell calm you down.
Open your window for a little while to allow fresh air to circulate into your room.
Ease your mind into sleep
There are lots of sleep meditations online to guide you on your way to a peaceful, rest-filled sleep. Alternatively, try listening to calming music or sleep stories.
Another way to relax is by trying some low-impact stretching. You can try moving your head gently side to side, rolling your shoulders while taking deep breaths, and stretching your hamstrings and hips by reaching for your toes.
Breathing exercises go hand in hand with stretching. Breathing connects your body and mind, helping you to stay present. With each breath, let go of intrusive thoughts and allow your body to get heavier on your bed.
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