Quite a few patients asked me for advice on how to sleep better. What would make us sleep well? There are some questions such as:
Will lavender essential oil help me sleep better?
➡️ Yes, if you feel calm and relaxed by its scent.
Will drinking chamomile tea before bed help me sleep better?
➡️ Yes, if you like its taste and it makes you feel relaxed.
Will reading before bed make me sleep better?
➡️ Yes, if you enjoy doing so and it makes you feel relaxed.
Will listening to music make me sleep better?
➡️ Yes, if that music makes you feel calm and relaxed.
Can you see the pattern here? To be able to sleep better, you need a calm mind and a relaxed body.
Anything can help you to sleep better if it can induce these feelings for you. It is very personal and sometimes might not be activities or items that work for others. It is a moment of experiment and discovery what will work for you in bed!
However, I have the top 3 tips to help you get started. 😊
1. Reserve the bed only for sleeping (and sex if you would like!) – save the bed just for these, and your brain will learn that once you’re in bed, it’s the place and time to relax and sleep.
2. Create a comfortable atmosphere for the bedroom – Darkness, fresh air, good ventilation and the right temperature is important. Your body needs these to sleep well. The perfect temperature can be varied from person to person, but it shouldn’t be too hot or too cold for you; 16-21c is the average range for most people.
3. Going to bed when you’re sleepy – take your time to wind down, at least half an hour before going to bed; not working, not checking e-mail, turn off the TV, put down all the screens, do something that quietens your mind and relax your body. If you have been tossing and turning during the night for more than half an hour, get up and do something else until you’re sleepy then get back to bed.
Once you’ve created this new sleeping ritual, I’m sure it will help, more or less.
If you are still struggling to sleep, consider hypnotherapy. They will truly help to calm your mind and relax your body. Take care and have a good night sleep tonight. ☺