A study conducted by Formulate Health in 2021 shows that 1 in 5 adults in the UK has issues falling asleep at night. It is an increasingly common issue that is made worse by the fast pace of the modern lifestyle. Stress caused by things such as family, work, the pandemic, or health worries can add to the struggle and makes the process of falling and staying asleep even more frustrating.
There are many solutions to the problem that have varying degrees of success. Some involve a type of medication whereas others involve activities centered around mindfulness. A mixture of the two can also be beneficial. Below is a compiled list of tips and tricks that you can try yourself at home:
- Limit screen time – turning your phone or computer off an hour before going to bed can help you feel sleepier as the blue light can keep your brain active.
- Get up and move around – if you have been lying awake for more than twenty minutes, get up and do a chore that you’ve been putting off, or simply move from the bedroom to the living room. Wait until you feel tired before going back to bed.
- Try a herbal remedy – there are many herbal remedies on the market that claim to aid sleep. For example, Kalms is a tried and tested brand that contains valerian root and can make you feel drowsy. Before taking any herbal medication, check with your GP or pharmacist to ensure it will not interact with any other medication you take.
- Reading a book – reading from a paperback rather than from a screen can promote sleep, especially if the book is light-hearted and pleasant. Try to stick to genres that aren’t gripping or violent, as they can keep you up for longer.
- Limit caffeine intake – Caffeine is a natural stimulant intended to keep us awake and energized. Limiting the amount you drink throughout the day will help you feel less jittery and more sleepy. A good time to stop drinking caffeine is around 5 pm. Try a herbal tea after this time such as chamomile.
- Sleep medication – If all else fails, speak to your doctor and ask them about getting a prescription for sleeping tablets. If they believe you are eligible, they should prescribe them and they should help you fall and stay asleep. However, do be aware that you should take only the recommended dose and do not mix with any other medication or take stimulants without permission from the GP.
We hope you have found these tips useful. Let us know in the comments if you try them out and how effective they have been for you!