There are many apps (and videos) that you can use to help yourself fall asleep more quickly and sleep better too. These apps use white noise, natural sounds or other similar techniques to soothe you to sleep and encourage you to think calming thoughts.
Some useful options include:
– Sleep Cycle Power Nap for iOS: Priced £1.99
– Pzizz for iOS and Android: Free with premium subscription option
– Awoken for Android: Free
– Sleep Cycle Alarm Clock for iOS and Android: Free
– Slumber for iOS: Limited free trail with annual subscription
In addition to making use of these apps, it can also be beneficial to try to find a good bedtime routine. Try to cut back on screen time just before bed, and set a fixed time of day for going to bed and getting up, even at weekends. Your bedtime routine could include reading a book, taking a bath or even listening to an audiobook. Avoid using your computer or phone before bedtime, unless it’s to take advantage of a sleep app or turn on a relaxing video.
Your Environment Matters
Our bodies naturally tend to wake up when it’s light, and make us feel tired when it gets dark. Making your bedroom a place with a cool but not uncomfortable temperature, where it’s quiet and dark, helps us fall asleep more easily. It also means that if you do wake up you’ll fall back asleep more easily. Cutting down on as many disturbances as possible can help you sleep more soundly. Arhaus furniture customers give great reviews for furniture that will keep your room tidy and clutter free.
Take Care of Your Body
Regular exercise isn’t just important for good health, it’s important for sleep too. Aim for 20-30 minutes of exercise during the day most days. Ideally, this should be several hours before bedtime, rather than late in the evening.
Try to eat a healthy diet, and avoid caffeine or other stimulants, as well as alcohol, later in the day. Having caffeine in the afternoon can interfere with your sleep more than you might expect. Stick to water and caffeine-free beverages later in the day.
Ask a Professional for Advice
If regular exercise and good sleep hygiene aren’t enough to help you sleep well, and you’ve found that apps and audio files aren’t enough to get you dozing off quickly, there may be another problem. This is also true if you think you are sleeping but you’re finding that you don’t feel well-rested when you wake up. Your doctor will be able to advise you as to whether there’s an underlying medical condition that might be reducing the quality of your sleep.
If All Else Fails, Just Get Up
If you really can’t sleep, make a point of getting up and doing something. Try reading a book, listening to music, or even doing some relaxing arts and crafts. Go back to bed when you feel tired. The idea here is to make sure you mentally associate your bedroom with “somewhere you go to sleep”.