Feel like you’re more than ready for bed, but can’t sleep once you get there? Find yourself waking in the night, then failing (miserably) to get back to sleep? Although you may need it and want it, the ability to nod off to sleep and then stay that way can escape even those who used to be champs at getting a solid eight hours in.
Whether your bad nights are a chronic problem, or a recent issue, you can become savvy about how to sleep well as well as equipping yourself with the buys that can assist you in getting the restful night’s kip you’re after. How? With our guide, of course.
Don’t forget to consider your mattress. We’ve got the best mattress 2020 so you can ensure yours is a help and not a hindrance in your quest for ZZZs.
1. Go for noise cancelling headphones
There are many reasons for insomnia, and if yours is caused by street noise, neighbours crashing around, or – let’s say it – your partner’s extravagant snoring, blocking the racket could cure your sleeplessness.
Bose Noise Cancelling Headphones 700 offer 11 levels of noise cancellation so you can minimise the din that’s stopping you sleep to the extent you need to, plus keep listening to the music that soothes you into slumber. The only caveat? You’ll need to sleep on your back.
Shut out the sound that’s stopping you sleep with these headphones. They have a lightweight stainless steel headband and angled ear cups for comfort, and 11 levels of noise cancelling allow you to adjust until things are quiet enough for slumber.View Deal
2. Try meditation and self-hypnosis
Stress can cause or exacerbate sleep disorders, and techniques that evoke the opposite response – in other words a relaxation response – are definitely worth mastering. Meditation and self-hypnosis can stop the incessant thoughts that prevent you nodding off, or assail you once you’ve woken in the night and which then stop you getting back to sleep. We like Meditation for Better Sleep which contains guided meditations, breathing exercises, relaxation techniques and self-hypnosis that can get your mind off the worry track, and into a tranquil sleep-ready state.
Shift your thoughts from worries and anxieties, and put yourself into a more tranquil frame of mind that will prepare you for restful sleep with the easy-to-follow meditations and self-hypnosis in this book.View Deal
3. Pay attention to your pillow
Comfort is vital if your sleep isn’t going to be disrupted, and your pillow’s an essential part of the equation. It needs to keep your neck in neutral – in other words, in its natural curve – when you’re on your back. Bid farewell then to a big fat pillow, but also to the version you’ve squashed flat over time. Our favourite design? The Simba Hybrid pillow, which can be customised so it’s exactly the right height for you. But pillows aren’t just a solution to being woken by neck pain. If it’s your lower back that’s inhibiting good sleep, put a pillow beneath your knees if you sleep on your back, or between them if you sleep on your side, to provide some relief.
Sleep on a pillow that suits you perfectly. Memory foam tubes called Nanotubes in this clever number react to the shape, weight and sleeping position of your head, and can be added or removed to tailor the firmness and height of your pillow. The 3D mesh band of the design allows air to circulate, so you won’t overheat either.View Deal
4. Indulge in aromatherapy
Plenty of us swear by the benefits of aromatherapy, and research has shown it to have value. If you’re a fan of fragrant oils, check out This Works Deep Sleep Pillow Spray which contains lavender, camomile and vetivert – renowned for their relaxing and calming properties. Some 97% of users said they slept better, and 89% fell asleep faster than without it in the maker’s study. Spray on to your pillow just before you go to bed.
Spritz your pillow at bedtime and the blend of lavender, camomile and vetivert promises to calm mind and body for a peaceful night’s sleep. Users acclaim the results when it comes to falling asleep at night, and feeling more refreshed in the morning.View Deal
5. Try a sleep-promoting drink
Ovaltine has three things in its favour when it comes to helping you sleep. First, you make it with milk, which contains slumber-promoting tryptophan. Secondly, it’ll satisfy your craving for a late night drink without giving you a dose of caffeine on the side. Caffeine is stimulating and exactly what you don’t need when you’re having slumber issues. Thirdly, it tastes good, and you can’t say fairer than that.