It's lockdown... again. You can't leave your house and your routine is up the wall along with your sleeping pattern. You've tried counting sheep but your heads filled with 600 of them and you never want to think about another one ever again. Does this sound like you? Well keep on reading because we're here to give you 5 tips on how to sleep better during lockdown!
Create a bedtime routine and stick with it!
Most adults need around 6-9 hours of sleep every night, so try and set a bedtime reminder and a morning alarm every day to get into a routine. I've set my bedtime reminder as 22:45, some may say this is too late but it's whatever works for you! I feel refreshed after 7-8 hours of sleep a night and don't usually need much more. Make sure you're settled in bed at least half an hour before your bedtime reminder to make sure you're nice and relaxed before dozing off.
So you're snuggled in bed relaxed but you still can't fall asleep? Try the Calm app
The Calm App offer a free trial when you sign up so you can test it out if it works for you. There's meditation guides on there, sleep stories told by celebrities and story tellers (Mathew Mcconaughey narrating a story is my favourite lol), calming music and so much more. So when you're in bed, try and listen to one of the features Calm provides, put your phone on your bedside table and it just might send you off to sleep.
Listening to bedtime stories isn't your thing? Try the Rain Rain app instead!
Our brain processes the sound of rain as a calming, non-threatening noise. Apparently studies have found that when rain sounds enters people’s brain, the brain unconsciously relaxes and produces alpha waves, which are very close to the state of brain when a human sleeps. - UniMelb
You can choose to listen to lots of different rain sounds on the app, even add some thunderstorm sounds in which I find relaxing. However if you're not a fan of thunderstorms I wouldn't recommend this!
Try not to go on your phone past bed time!
Once that reminder's set for going to sleep, put your phone away! The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day. - SCLHealth
Not only is the light keeping you awake, the content you're consuming just might too. It will be hard to relax if you're scrolling through twitter and see something you don't agree with just before lights out. Keeping your mind alert and engaged will make it harder for you to relax.
Final tip, try lavender oil!
According to The Sleep Doctor, Lavender works as an anxiolytic (an anxiety reliever) and as a sedative, to increase relaxation and calm, and help bring about sleep. Lavender interacts with the neurotransmitter GABA to help quiet the brain and nervous system activity, reducing agitation, anger, aggression, and restlessness. Who knew a plant could do all that?! You can buy Lavender candles and light them before you sleep or buy some Lavender room spray!
If you use any of our tips be sure to let us know on our instagram @dctukdesign, we'd love to know and have a chat!
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