Norfolk


<p>I have a confinement confession to make; I’ve turned into a full-blown insomniac. Having been deprived of sleep for so long I could never fathom how anyone wouldn’t drift off with the sweet relief of hitting the pillow at the end of the day &#8211; so I caught up with an expert. </p>



<p>Kathryn Pinkham, founder of <a rel="noreferrer noopener" href="https://www.theinsomniaclinic.co.uk/" target="_blank">The Insomnia Clinic</a> and a consultant Sleep Specialist for the NHS, kindly shared her tips on cracking sleepless nights. See you under the sheets&#8230;</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="667" src="https://norfolk.muddystilettos.co.uk/wp-content/uploads/sites/12/2021/11/Alarm-clock-Unsplash.jpg" alt="" class="wp-image-31210" srcset="https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Alarm-clock-Unsplash.jpg 1000w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Alarm-clock-Unsplash-300x200.jpg 300w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Alarm-clock-Unsplash-720x480.jpg 720w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Alarm-clock-Unsplash-768x512.jpg 768w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Alarm-clock-Unsplash-787x525.jpg 787w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<h2 class="wp-block-heading"><strong>Don’t spend too long in bed</strong></h2>



<p>The first thing we do when we can’t sleep is start going to bed earlier to try and increase our hours of sleep. Reduce the amount of time you spend in bed awake, go to bed later and get up earlier, this will encourage your body’s natural sleep drive to kick in. By reducing the time you spend in bed you will crave more sleep, fall asleep faster and find your quality of sleep improving.</p>



<h2 class="wp-block-heading"><strong>Keep to a routine</strong></h2>



<p>Set your alarm and get up at your usual time. Resist the temptation to lie in as this will affect your ability to build a drive to sleep the next night. If you are self isolating, then try to stick with a normal routine. Don’t spend lots of time in your pyjamas or watching TV in your bedroom (especially the news!) instead, as far as you can, keep your bedroom for sleeping.</p>



<h2 class="wp-block-heading"><strong>Stop clock watching</strong></h2>



<p>It is very tempting to look at the clock every time we wake up to monitor how little sleep we are getting. However, this then increases the pressure to fall back to sleep and makes it less likely. Set your alarm for the morning then avoid looking at the time again.</p>



<h2 class="wp-block-heading"><strong>Don’t lie in bed awake</strong></h2>



<p>If you can’t get to sleep or have woken up in the middle of night, get out of bed. The longer we lie in bed trying to fall back to sleep the more frustrated we get. This, in turn, means we begin to subconsciously relate bed to feeling stressed and being awake rather than asleep. Leave the bedroom and do something relaxing like read a book downstairs, then when you are tired go back to bed.</p>



<h2 class="wp-block-heading"><strong>Manage your thoughts</strong>. </h2>



<p>A busy mind is one of the most common culprits in keeping us awake at night, so start by writing things down. Make time to list what is on your mind, this can be therapeutic as it is a way of getting things out of your head. Currently, you can’t solve this problem, but when you write down your worries in black and white, you can make a plan about what you are in control of. Ask yourself, how many of the worries are hypothetical (haven’t yet happened) and how is worrying about them affecting you?</p>



<h2 class="wp-block-heading"><strong>Get outdoors</strong></h2>



<p>If you have a private garden or open space nearby, get outside every day. You need the fresh air to keep you healthy as being inside too long can make it hard to sleep well, and also affect your mood. You also need the daylight to regulate and keep your body clock in sync, so as a minimum make sure all curtains and blinds are fully open during the day.</p>



<h2 class="wp-block-heading"><strong>Tap into a mindfulness or meditation app</strong></h2>



<p>You can also find help online, there are lots of apps for inducing sleep and reducing anxiety. (Muddy loves Headspace, the free version has “sleepcasts,” which are 45-55 minutes and like adult bedtime stories, and Noisli which lets you choose your favourite sounds. Check out the reassuring murmour of a coffee shop!). Or the Insomnia Clinic offers a free sleep webinar too, which will provide further tips on improving your sleep.</p>



<p>Here are our&nbsp;<strong>Muddy top 5 picks</strong>&nbsp;for a good night’s kip. Someone hit the lights, we’re off …</p>



<h2 class="wp-block-heading">1. <a href="https://www.daylesford.com/shop/daylesford-classics/award-winners/b-silent-night-time-pillow-mist/" target="_blank" rel="noreferrer noopener" aria-label="Bamford B Silent Night-Time Pillow Mist (opens in a new tab)">Bamford B Silent Night-Time Pillow Mist</a>, £20</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="881" src="https://norfolk.muddystilettos.co.uk/wp-content/uploads/sites/12/2021/11/Bamford_Silent_pillowmist_WEB-ONLY.jpeg" alt="" class="wp-image-31212" srcset="https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Bamford_Silent_pillowmist_WEB-ONLY.jpeg 1000w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Bamford_Silent_pillowmist_WEB-ONLY-300x264.jpeg 300w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Bamford_Silent_pillowmist_WEB-ONLY-568x500.jpeg 568w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Bamford_Silent_pillowmist_WEB-ONLY-768x677.jpeg 768w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Bamford_Silent_pillowmist_WEB-ONLY-596x525.jpeg 596w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>This award-winning range will lull you to sleep with frankincense, lavender and marjoram. Spritz your pillow with this relaxing mist when you go to bed to ease tension – dreams never smelt so sweet.</p>



<p><a href="https://www.daylesford.com/product-category/homeware-and-garden/bamford/" target="_blank" rel="noreferrer noopener">Buy Now</a></p>



<h2 class="wp-block-heading">2.&nbsp;<a href="https://www.sue-parkinson.com/beauty-c153/bath-body-c184/neom-organics-london-perfect-nights-sleep-multi-mineral-bath-salts-p38842" target="_blank" rel="noreferrer noopener">Neom Organics Perfect Night’s Sleep Multi Mineral Bath Salts</a>, £38</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="772" src="https://norfolk.muddystilettos.co.uk/wp-content/uploads/sites/12/2021/11/sleep_bath_salts_1024x1024.jpeg" alt="" class="wp-image-31214" srcset="https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/sleep_bath_salts_1024x1024.jpeg 1000w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/sleep_bath_salts_1024x1024-300x232.jpeg 300w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/sleep_bath_salts_1024x1024-648x500.jpeg 648w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/sleep_bath_salts_1024x1024-768x593.jpeg 768w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/sleep_bath_salts_1024x1024-680x525.jpeg 680w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Someone bought me Neom bath salts last year and I haven’t left the bath since. A corker for melting away stresses and bringing on slumber. Infused with safflower and jojoba oil, these Himalayan salts are scented with English lavender, sweet basil and jasmine.&nbsp;</p>



<p><a rel="noreferrer noopener" href="https://www.sue-parkinson.com/beauty-c153/bath-body-c184/neom-organics-london-perfect-nights-sleep-multi-mineral-bath-salts-p38842" target="_blank">Buy Now</a></p>



<h2 class="wp-block-heading">3.&nbsp;<a href="https://aniskincare.com/product/candle-no-1-spring/" target="_blank" rel="noreferrer noopener">ANI Candle No.1 – Spring</a>, £30</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="810" src="https://norfolk.muddystilettos.co.uk/wp-content/uploads/sites/12/2021/11/Candle-Spring-Isolated.jpeg" alt="" class="wp-image-31215" srcset="https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Candle-Spring-Isolated.jpeg 1000w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Candle-Spring-Isolated-300x243.jpeg 300w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Candle-Spring-Isolated-617x500.jpeg 617w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Candle-Spring-Isolated-768x622.jpeg 768w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/Candle-Spring-Isolated-648x525.jpeg 648w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Create yourself a sleep haven with this gorgeous candle from Cotswold brand ANI Skincare. Infused with lavender, lemongrass and rosemary, it’ll have you drifting off muttering about running through wheat fields in record time.</p>



<p><a rel="noreferrer noopener" href="https://aniskincare.com/product/candle-no-1-spring/" target="_blank">Buy Now</a></p>



<h2 class="wp-block-heading">4.&nbsp;<a rel="noreferrer noopener" href="https://www.ila-spa.com/products/big-sleep-drops" target="_blank">Ila Big Sleep Drops</a>, £17</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="811" src="https://norfolk.muddystilettos.co.uk/wp-content/uploads/sites/12/2021/11/ila-the-big-sleep-drops-p79-137_image.jpg" alt="" class="wp-image-31216" srcset="https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/ila-the-big-sleep-drops-p79-137_image.jpg 1000w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/ila-the-big-sleep-drops-p79-137_image-300x243.jpg 300w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/ila-the-big-sleep-drops-p79-137_image-617x500.jpg 617w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/ila-the-big-sleep-drops-p79-137_image-768x623.jpg 768w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/ila-the-big-sleep-drops-p79-137_image-647x525.jpg 647w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>These dreamy drops will have you snoozing in no time, combining calming chamomile, sleep-inducing belladonna, orange blossom and liquorice. Take a few drops before bed – an insomniac’s dream.</p>



<p><a href="https://www.ila-spa.com/products/big-sleep-drops" target="_blank" rel="noreferrer noopener">Buy Now</a></p>



<h2 class="wp-block-heading">5.&nbsp;<a rel="noreferrer noopener" href="https://www.thisworks.com/deep-sleep-breathe-in-8ml.html" target="_blank">thisworks deep sleep breathe in</a>, £18</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="848" src="https://norfolk.muddystilettos.co.uk/wp-content/uploads/sites/12/2021/11/1356x1356DSBI8MLNOLID_1400x.jpg" alt="" class="wp-image-31217" srcset="https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/1356x1356DSBI8MLNOLID_1400x.jpg 1000w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/1356x1356DSBI8MLNOLID_1400x-300x254.jpg 300w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/1356x1356DSBI8MLNOLID_1400x-590x500.jpg 590w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/1356x1356DSBI8MLNOLID_1400x-768x651.jpg 768w, https://dev.muddystilettos.co.uk/norfolk/wp-content/uploads/sites/12/2021/11/1356x1356DSBI8MLNOLID_1400x-619x525.jpg 619w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Make this part of your essential sleep kit, an aromatherapeutic roll-on that you dab on to your skin’s pulse points to calm and soothe. Packed with essential oils such as lavender and vetivert.</p>



<p><a rel="noreferrer noopener" href="https://www.thisworks.com/deep-sleep-breathe-in-8ml.html" target="_blank">Buy Now</a></p>


Reclaim your nights with 7 steps to better sleep

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