Pandemic keeping you awake? Try these natural methods to help you drift off

Having trouble sleeping is extremely common, but while it’s sometimes just a temporary blip, for others it can be a chronic problem. The Sleep Health Foundation estimates that a third of us have struggled with insomnia at some point, and recent figures suggest the pandemic has taken a toll on our slumber too. In a survey by King’s College London, half of British adults said their sleep had been worse than usual - perhaps due to the manifold anxieties and uncertainties the Covid lockdownhas heralded, with routines disrupted, workplace uncertainty and economic instability as well as struggling with the new norm of social distancing and frequent hand washing for fear of infection.

When a bad night’s sleep strikes, it can be tempting to reach for over-the-counter sleeping medication, but doctors warn that these aren’t intended for long-term use, and the body can quickly develop a tolerance for substances such as these, just as with GP-prescribed sleeping pills, until they eventually cease being effective in helping us drift off to the oft elusive land of nod.

Often, it’s much kinder on your system to look at holistic options first - good sleep hygiene and having a ‘wind-down’ routine and set bedtime can all help. Avoiding late night caffeine, TV, excessive laptop or mobile phone use and too much exposure to social media in the evenings, milky drinks, lavender oil sprayed on your pillow, keeping the temperature of your room slightly cooler, gentle panpipe music or mindfulness meditation - there are a myriad ways the nation tries to unwind to ensure a deep, restful sleep. Here are some things you can do to improve your chances of a good night’s kip if you find yourself tossing and turning for the umpteenth time after another stressful day trying to work remotely, home-school little ones and deal with panic-inducing rolling news about worldwide rates of Covid infection that combine to make relaxation and dropping off exceedingly difficult.

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

2. Valerian root

Valerian root is touted as a homeopathic way to promote relaxation and help reduce anxiety, and there’s some evidence to suggest it can have a positive effect on sleep.

The herb comes from a tall flowered plant that’s native to northern Asia but is widely available as a tablet supplement - which fans say taking before bed can help promote peaceful sleep.

Doses of 400-900 mg of valerian extract taken up to two hours before bed seem to work best. However - it’s always recommended to speak to your GP or pharmacist before introducing any new supplements or tablets into your routine.

2. Magnesium

Magnesium is a vital mineral for developing healthy bones and teeth, supporting muscle function and helping reduce groggy morning fatigue - and studies have also found that it may help with broken sleep. Research published in 2012, looking at elderly people with insomnia, found taking a magnesium supplement didn’t just improve sleep quality, but was also associated with longer sleep time and drifting off more quickly.

We can introduce more magnesium into our diets by eating leafy veg and nuts, but experts warn many people in the Western world are not getting enough.

Alternatively, how about a soak in a magnesium-enriched bath before bed? Dissolve some Better You Magnesium Flakes (£9.99, hollandandbarret.com) into your bath water, for an ultra-relaxing wind-down routine.

3. White noise

Barking dogs, arguing neighbours and road traffic can all contribute to a disturbed and miserable night’s sleep. Playing white noise in your room can create a constant ambient sound, which helps to mask sudden noises that can jolt you awake. Many people find white noise very calming, too.

It can easily be created by sleeping with a simple house fan in your room, plus there are lots of white noise apps and soundtracks available to try.

If you’re especially sensitive to noise, you might want to invest in some sleep buds like QuietOn Sleep (£179, quieton.com). The wireless headphones comfortably slip into the ear and block out external noise, while also playing a range of gentle sounds to help you drift off.

4. Camomile tea

Getting a better night’s rest could be a simple as clicking on the kettle an hour before bed. If you’re still opting for a builder’s brew at night, which contains sleep-sabotaging caffeine, try switching to a cup of calming camomile tea instead.

This mellow, honey-like flower has wonderfully soothing properties, and studies have found that it may have a mild sedative effect on the body too. As well as getting your mind ready for rest, it also has the added benefit of reducing menstrual pain.

5. CBD oil

CBD oil has been something of a wellness fad in recent years, and it’s popping up in everything from skincare to coffee.

It’s basically an active ingredient derived from the hemp plant that imparts a feeling of relaxation and calm (but no, it’s not the same thing as actual cannabis!). Crucially, it doesn’t contain THC, the psychoactive ingredient found in marijuana that produces the well-documented ‘high’.

However, CBD is also commonly used to help with anxiety, pain and certain seizures, and some say it can help with sleep issues too.

CBD oil can be found in tablet supplements and is also available as a tincture that’s placed under the tongue, like PureSport’s 1000mg CBD Oil Tincture (£64.99 for 30ml, puresportcbd.com), which is both GMO-free and vegan-friendly.

6. Exercise

Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. These former couch potatoes also reported fewer depressive symptoms, more vitality, and less sleepiness during the daytime. Just be sure to wrap up your workout session several hours before bedtime so that you’re not too revved up to get a good night’s sleep.

7. Say no to a nightcap

Alcohol disrupts the pattern of sleep and brainwaves that help you feel refreshed in the morning. A martini may help you doze off initially, but once it wears off, you’re likely to wake up and have a hard time getting back to sleep, according to the Mayo Clinic. Even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organised, setting priorities and delegating tasks. Meditation also can ease anxiety.

8. Know when to contact your doctor

If insomnia persists, contact your GP. They may prescribe medication or test for underlying health problems.