How To Relax If You Have Trouble Switching Off

If you feel like you’re the only person struggling to get a good night’s sleep, you’re not alone. According to the Sleep Health Foundation, around 40% of adult Australians struggle with poor sleep.

If you find yourself reaching to check your emails after 8pm or burning the midnight oil to get the last slides of a presentation finished, you might want to start putting some rules in place.

Here’s our go-to guide to help you unwind at night and have peace of mind before heading to sleep.

First up, bright lights around the house keep your brain alert so dimming or using side lights an hour before bed will send a signal your body to prepare for sleep. Add in some relaxing instrumental music and you’ll soon be drifting off into a state of relaxation.

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You’ve heard it before, but we’re going to tell you again: avoid using screens at least an hour before going to bed. The blue light generated from your phone or tablet blocks the production of melatonin, the hormone which makes you sleepy. Having a detox from your device is one of the best ways to wind down and get your body ready for rest.

Now that you’ve put your phone away, you have plenty of time to wind down. Ten minutes of light yoga or meditation will get you into a relaxed state of mind, decrease your heart rate and help you wake up stress-free the next day too. If mindfulness isn’t your thing, journaling is a good way to release yourself from the day’s stresses. Writing down your thoughts before bed will help stop your mind from racing through your to-do list when you’re trying to doze off.

If you still find yourself struggling to escape reality, it might be time to pick up your favourite book. This is a great activity if you’re trying to avoid the blue lights from screens, plus it’s an easy way to get your body to relax and feel drowsy. For extra sleepy points, pair your novel with a warm, cosy drink. Did you know that drinking warm milk has proven to help induce sleep? This is because it contains something called tryptophan, also a hormone responsible for sleep. If you’re looking for a vegan-friendly option, try a mug of chamomile tea and ease yourself into a restful slumber.