Right now, so many of us are finding sleep difficult, we are all living through times and some experts have coined the phrase ‘Coronasomnia’, highlighting the connection between the pandemic and sleeplessness.
The changes can be subtle like increased restlessness or poor-quality sleep to horrid chronic lack of sleep which can be like mental torture.
This disruption can be down to changes in daily routines, social isolation, work and money worries and increased family stress.
We all need sleep to be able to function, however so many of us struggle with it.
Common sleep issues can include:
- Finding it hard to go to sleep
- Waking up several times during the night
- Lie awake at night tossing and turning
- Waking up early and not go back to sleep
- Still feel tired after waking up
- Unable to nap during the day even though you’re tired
- Feeling tired and irritable during the day
- Lack of concentration during the day because you’re tired
Tips and suggestions for improving your sleep.
- Write a to-do list for the next day – Do this as part of your evening routine and include things you’re trying to figure out and some ideas for how you’ll try to address them. This really does help if you go to bed and have a noisy mind and so many things going round in your head. This should help you put them out of your mind until the next day.
- Use a relaxing massage oil – and take some time to massage into your legs, shoulders, and arms. Part of the hapi sleep kits is a wonderful relaxing and warming massage oil which has Lavender, Clove and Black pepper in it. CBD and essential oils blended together has some huge benefits.
- Manage your stress – there’s a strong relationship between sleeping badly and feeling stressed. Although you often can’t control being in stressful situations, you can control how you react to stress.
- Learn to relax – with some practice, you can learn to trigger your body’s relaxation response. Teaching yourself some simple relaxation techniques can help you wind down and de-stress. One of our favourites is an old technique that they apparently use in the army… or so we are told! Once in bed – focus on your breathing, long breaths in and out, then imagine you are going to relax every piece of your body! Starting with the top of your – imagine you are relaxing your skull. Then slowly work down – temples, eyes, mouth, jaw, be mindful and focus on all these areas relaxing, let your mouth gently drop open. When you get to your shoulders – really push them down, move your hands gently to ensure there is no tension there. Simply follow this all the way down to your feet and hopefully by the time you give your toes a gentle wiggle you should be asleep!
- Routine – Go to bed and wake up at the same time. Every evening relaxes at least 1 hour before bed – for example, take a bath or read a book and have a cup of our Tranquil tea.
- Your room – make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask (FROM OUR HAPI SLEEP KIT) and ear plugs. Also make sure your mattress, pillows and covers are comfortable.
And below are some ‘DONTS’ before bed…
- Do not smoke or drink alcohol, tea, or coffee at least 6 hours before going to bed
- Do not eat a big meal late at night
- Do not exercise at least 4 hours before bed
- Do not watch television or use devices right before going to bed – the bright light makes you more awake
- Do not nap during the day
So, whether it’s for you or someone close to you that is struggling – take a look at the hapi sleep kits here