Trouble Sleeping? Try our tips to help you fall asleep & stay asleep

At some point in our life, we all struggle to nod off, get enough sleep or stay asleep but if you’re finding that lack of sleep is becoming a more persistent problem there are a number of things you can try before reaching for the medication.

If you’re having no problem falling asleep but find you’re waking up a lot during the night, or you’re waking up feeling tired and sluggish you may want to read this article on Sleep Apnoea.

Look, when it comes to falling sleep, I’m afraid the boring “advice” is actually what works, especially when it comes to a wind down routine (brains love cues) and avoiding blue light from screens.

But what if you experience chronic pain as part of your everyday struggle? And, as you all know so well, when you experience pain, you also have the extra struggle of trying to find a comfortable position or being woken up during the night with pain. This will mean that not all of the tips will be suitable for you every day but focus on what you can do to get some good quality sleep. It is crucial for body and brain repair, so prioritise getting as many of those 40 winks as you can.

Incorporate sleep cues

Cues nudge your brain into your night-time wind down routine helping you achieve better sleep, more consistently and with less effort from you.

So how do you stop counting sheep and staring at your ceiling?  

Trying to start new habits can be difficult if you’re starting from scratch, instead Try to piggyback a new habit onto an existing one, so it’s easy to remember. Things you probably do now without thinking twice about, like brushing teeth, tuning into a favourite TV show, or checking the doors are locked, are ideal.

Cues that create healthy sleep habits

Treat yourself like a precious newborn; create a soothing environment for all your senses that invites sleep. There’s not one quick fix for everyone, experiment with a few different cues and find the perfect mix for you.

Here are some cue suggestions that we know are extremely popular and successful with a number of people.

Canine sleeping companion optional

• Add a bath or shower routine just before bed – going through the motions is a great way to disconnect and decompress from the day

• If a bath or shower is difficult, try a foot bath (even better with Epsom salts) or a hot face washer on your face or neck.

• Experiment with white noise or relaxing music –there are apps and playlists on Spotify that will have you sorted.

• Give guided meditation a go, there are free apps like Insight Timer with hundreds of different styles (this is the exception to the no screens rule, as you only listen to it, and you can set it to switch off).

• Some people enjoy a warm drink before bed (there is a great Sleep time formula available from the supermarket) or like to use a lavender scented heat pack or room spray.

Comfort is King

If we’ve learnt anything from The Princess and the Pea, we know that comfort is individual, and you can lose a lot of sleep if you’re bed isn’t just right. You spend a lot of time in bed over the course of your lifetime so make it count, create a space that you love to be and that treats your body right.

• Consider a heater on a timer or thermostat so that your room is the perfect temperature (for you) at bedtime and doesn’t get too hot or cold during the night.

• Layers of bedclothes can help you adjust your temperature without fully waking.

• Mattress toppers can really take the pressure off sore bodies; there are heaps of commercial varieties (and specialised) out there but one of the best types is foam in an eggshell pattern; have a chat to a foam shop to have one cut to size. They really can make the difference.

• Invest in a great pillow; some like fluffy feather filled creations, others swear by memory foam or latex.

Keep the Lights Low

There are many different light sources that really can interrupt your sleep and lead to a restless night or prevent your brain from being able to switch off.

• Yes, this includes blue light from TV, phones, digital clocks and other devices.  When your mind is busy it can feel soothing to scroll, and most apps are designed to give out hits of dopamine to keep you coming back for more. The trick is to be aware and give yourself some limits.

• Look into if your device has Most devices have “digital wellbeing” settings. A lot of devices now where you can allow you to set time limits for apps, will automatically turn off notifications after a certain time and even switch the screen to black and white to reduce the blue light emissions.

• If you’re using your phone to zone out and relax (including reading e-books) then try to switch off as soon as you feel yourself getting sleepy, don’t wait until you’re actually nodding off.

• If you have a digital alarm clock in your room, try facing it away so you aren’t checking what time it is all night, and to keep the light from waking you.

• If early morning light sneaks into your room and block out shades aren’t an option, try a simple eye mask to keep you asleep for longer.

• On the flip side, SUNSHINE is essential for regulating your body clock. Try to spend some time in the sunshine (even sitting in the car or a sunny window) every day.

Manage your Mental Load

If you find yourself suddenly remembering your To-do list when you lie down at night (guilty!) or mulling over some worries, this is really normal and there are some things you can do.

• Schedule some worry time well before bedtime. Give yourself 5-10 minutes to write down the common themes that creep up on you at bedtime and then move onto another activity (like your wind down ritual, stretching, or reading a book).

• Keep pen and paper on your bedside table (do NOT pick up your phone for this – blue light!) to jot down things you remember at bedtime and are concerned about forgetting again in the morning.

• Try a guided meditation to give your mind time to disconnect & work through that mental load.

If you’ve tried non-medicated ways of getting a healthy amount of sleep and these suggestions are having little or no impact, we invite you to chat with one of our pharmacists discuss your options for sleep medications

If you would like to discuss medications for sleeping, have a chat with our pharmacists next time you’re in the pharmacy.