5 Sleep Aids To Improve Your Sleep

If you don’t get a good night’s sleep it’s likely you’ll feel terrible the next day. But by taking it easy and having an early night  you’ll usually be back to your perky self the following day. However, imagine how it feels if you have a bad night’s sleep every night.

Lack of sleep can make you feel tired, cranky, you may struggle to concentrate, have zero motivation, and you’re far more likely to reach for unhealthy foods. It has a major impact on all areas of our lives, which is why ensuring we get good sleep is one of the most beneficial things we can do for our health and wellbeing.

But if you are one of the 10% of adults that suffer from insomnia, or if you struggle with broken sleep, getting to sleep, or experience other sleep disorders, making sure you regularly have a good quality of sleep is easier said than done. Which is where sleep aids come in. As the name would suggest, sleep aids are items that can help you sleep better.

In this article we explore 5 sleep aids that promote sleep and that will hopefully help you to establish a good sleep routine again. Let’s take a look at what these sleep aids are.

CBD

The CBD market has increased massively over the last few years and it’s no wonder. If you didn’t now, CBD (Cannabidiol) is an active ingredient in the cannabis that comes from the hemp plant. Sounds dodgy I know, but what separates CBD out from cannabis, is that CBD doesn’t contain tetrahydrocannabinol (THC) which is the illegal part that makes you high. CBD on the other hand is completely legal, and as more and more research is done into showing how CBD can be beneficial for our health and wellbeing, our understanding and acceptance of this substance is increasing too.

From oils and gummies, to sprays, topicals, capsules, and even teas, the range of CBD products out there is continuing to grow. But how exactly can it help with sleep?

Well, CBD has been shown to help reduce anxiety and stress, as well as to calm and relax, which as we know are key elements to good sleep. But on top of that, it has also helped reduce levels of insomnia in people, and as such is now being touted as a fantastic sleep aid.

Nasal Strips

Also known as snoring strips, nasal strips are thin, flexible bands that are applied to the bridge of the nose to help stop people from snoring. This is great if you’re the snorer, as you’ll get a better quality of sleep when you don’t snore, and even better if you’re the one sharing a bed with the snorer because you’ll have peace and quiet and hopefully an uninterrupted night’s sleep.

The strips work by lifting the sides of the nose and widening the opening of the nostrils, which means air can escape more easily. As a result, you are less likely to breathe through your mouth when you are sleeping and therefore less likely to snore.

Nasal strips can be bought from most high street and online pharmacies and supermarkets for a minimal cost (you can expect to pay around £5-£10 for a months worth of strips).

Eye Masks

One of the main reasons people struggle to sleep is when their sleeping environment isn’t set up for optimal sleep. Factors such as noise, temperature and light all influence how well we sleep. The good news is we can control all of these things.

Light in particular is easy to control. Whether it’s caused by streetlight pouring in through gaps in the curtains, blue light from screens that have been left on, or maybe even because your partner likes to sleep with the bedside light on, if there is even a teeny bit of light in the room it can massively affect your ability to fall and stay asleep. If you wear an eye mask in bed however, no matter how light your bedroom is, you won’t notice it. And this is particularly beneficial for shift workers who need to sleep during daylight hours.

Eye masks are great sleep aids, because not only are they inexpensive, they are also comfortable to wear, you can take them with you if you are sleeping elsewhere, and they do a brilliant job of blocking out the light. Remember to wash them regularly to avoid skin irritation and look for ones that have a silk lining if you get hot in bed.

Ear Plugs

So, you’ve dealt with the light issues, now it’s time to sort out the noise. Hopefully the nasal strips have stopped the snoring, but of course there are plenty of other noises that can impact your sleep. Traffic, noisy neighbours, wildlife, music, TVs, car alarms, the list goes on. We live in a world that never sleeps, so unless you live in the middle of nowhere, and even then you could still be disrupted by a hooting owl or fighting foxes, it’s highly unlikely you’ll be sleeping in complete and utter silence.

Unless you pop a pair of ear plugs in that is. Ear plugs have come a long way since those foam ones they used to dish out on aeroplanes. Nowadays you can get purpose moulded ones, push to fit ones, ones that loop over your ear, and electronic ear plugs that you can use to listen to white, brown or pink noise to help you sleep even better. The price of these vary massively, and you’ll possibly need to try some out before you find the perfect fit. If you are someone who struggles to sleep because of noise, then these sleep aids are an absolute game changer.

Natural Supplements

Natural supplements can be a great way to combat those sleepless nights, but with so many products out there it can be difficult to know where to start.

Some of the ingredients you should be looking out for in supplements that promote good sleep include:

• Lavender
• Valerian
• Passionflower
• Chamomile
• Melatonin
• Magnesium

It’s best to speak to your doctor or pharmacist before starting with supplements that you haven’t taken before, as they’ll be able to advise you on the best ones and the pros and cons of each. There are plenty of options however, and even if some of it is down to placebo, if the end result is you getting a better night’s sleep, the it’s go to be worth it, right?

Final Thoughts

There are many factors that can affect how well we sleep, but thankfully many of these can be treated with various sleep aids including the 5 we have listed above. If you want to improve your sleep quality, it’s also important to exercise regularly, eat a healthy diet, cut down on your alcohol intake, don’t drink caffeine too late in the day, don’t eat too close to bedtime, and establish a solid night time routine so that your body recognises the signs that it is time to relax and go to sleep. If you have tried all of these things and you are still struggling to sleep well, make an appointment with your GP so that they can advise you of the next steps.