Last week we explored why sleep was so important for our wellbeing, experts recommend that adults up to the age of 64, should get 7-9 hours of sleep per night. Yet studies show that 1 in 5 people in the UK are not getting enough sleep. (ref https://mentalhealth-uk.org/help-and-information/sleep/ )
Our modern-day environment such as night-time noise, screen light from phones, TVs, tablets, light from the outside and air pollution which can disrupt our sleeping patterns.
Day to day events in our lives may make us feel distracted, stressed or worried and keep our minds working when we’re trying to go to sleep, which can affect our ability to relax.
When we experience anxious thoughts about not getting enough sleep this can cause distress, which stops us from relaxing and falling asleep which can become a vicious cycle.
Poor lifestyle habits around sleep, and not having a regular routine, can cause problems.
- Not having a regular sleep-awake routine
- Eating late at night
- Consuming alcohol, nicotine or caffeine close to bedtime
- Vigorous exercise to close to bed time
- Using smart devices (phones, tablets etc.) before bed
- Checking and responding to work emails outside of working hours
While it’s not uncommon for everyone to experience periods of poor sleep, if you are constantly having issues this can be a symptom of deeper issues and or mental health problems and a visit to your GP is recommended.
A good bed time routine should have at least 30 minutes allocated simply to help you relax and wind down.
If you find yourself having trouble falling asleep due to stress and worry, try this diffuser blend in your bed room.
Diffuser recipe
3 drops of Lavender essential oil
2 drops of Bergamot essential oil
1 drop Frankincense essential oil
Run your diffuser 20-30 minutes before bed time to help the oils disperse in the air. Sit or lay down in your bed comfortably and practice some deep breathing exercises focusing on your breath. The combination of the oils and breathing can help relax and drift off.
