Struggling to Sleep? Here’s How to Find Your Everyday Calm

Practical Tips to Ease Insomnia and Sleep Better Tonight

If you’re over 37, you’ve likely had those nights where sleep just won’t come – tossing and turning, your mind racing with the day’s worries. You’re not alone. A staggering 80% of Brits struggle with poor sleep, leaving us exhausted, stressed, and desperate for a moment of calm (ResMed 2024). But the good news? You can take small, meaningful steps to ease insomnia and reclaim your rest. In this guide, we’ll explore why you’re struggling to sleep and share practical tips to help you find your everyday calm, so you can wake up feeling refreshed and ready for the day.

Why Are You Struggling to Sleep?

Understanding the Root of Your Sleepless Nights

Poor sleep often stems from a mix of physical and emotional factors, especially as we age. Stress is a major culprit – whether it’s from work, family, or life’s daily pressures, 65% of Brits over 35 report feeling overwhelmed (Mintel 2024). Hormonal changes, like those during menopause, can also disrupt your sleep cycle, leaving you restless (NHS UK, 2024). Add to that physical discomfort – tense shoulders, tired legs, or a stiff neck from long hours sitting – and it’s no wonder you’re struggling. But by addressing these root causes, you can start to create a path to better rest.

Practical Tips to Improve Your Sleep

5 Simple Steps to Ease Insomnia and Find Calm

Improving your sleep doesn’t have to be complicated. Here are five research-backed tips to help you unwind and drift off naturally:

• Create a Soothing Bedtime Ritual: Dim the lights, sip a calming herbal tea (like chamomile), and try a 5-minute mindfulness exercise – focusing on your breath can reduce stress by 30% (Sleep Foundation 2024).
• Optimise Your Sleep Environment: Keep your bedroom cool (around 16-18°C), dark, and quiet. A comfortable pillow that supports your neck can also help – proper alignment reduces tension (NHS UK, 2024).
• Move Your Body During the Day: Gentle exercise, like a 20-minute walk, can improve sleep quality by 25% (British Heart Foundation, 2024). Avoid intense workouts close to bedtime, as they can keep you wired.
• Limit Screen Time Before Bed: The blue light from phones and tablets can suppress melatonin, making it harder to sleep. Switch off screens at least 30 minutes before bed and read a book instead (Sleep Foundation 2024).
• Elevate for Better Circulation: If swollen legs or poor circulation keep you awake, try elevating your legs for 15 minutes before bed – it can reduce discomfort and help your body relax (Prevention, 2024).

The Power of Deep Pressure for Relaxation

A Natural Way to Calm Your Mind and Body

Ever noticed how a warm hug makes you feel instantly calmer? That’s the magic of deep pressure stimulation – a technique that mimics the feeling of being held, helping to reduce anxiety and promote sleep. Studies show that gentle pressure can lower your heart rate and ease stress, making it easier to drift off (Sleep Foundation 2024). You can try this by wrapping yourself in a soft blanket or resting with a supportive pillow that cradles your body – it’s a simple way to create a sense of calm before bed.

Take Control of Your Sleep Tonight

Start Small, Sleep Better, Feel Calmer

Sleepless nights don’t have to define your life. By understanding why you’re struggling and making small changes to your routine, you can pave the way for better rest and a calmer mind. Try one or two of these tips tonight – perhaps a soothing bedtime ritual or elevating your legs to ease discomfort – and see how your body responds. Over time, these habits can help you rediscover the joy of a good night’s sleep, leaving you refreshed and ready to embrace each day with calm.