Need sleep? Follow my 10 tips for a good night’s rest

1/ SET A ROUTINE

While we are all slightly different, aim for 8-9 hours sleep, as too little or too much can make you tired and grumpy the following day. However, try to go to bed at the same time every night and get up at the same time every morning. If you mess up too much with this at the weekend, it could disrupt your sleeping patterns for a few days afterwards.


2/ AVOID HEAVY FOODS AT NIGHT

Or going to bed in an empty stomach. Stay away from alcohol, caffeinated and sugary drinks for at least 8 hours before going to bed, as these interfere with your energy levels and will keep you awake at night. Drink plenty of water during the day so you don’t wake up thirsty at night.

 

3/ KEEP YOUR BEDROOM DARK AT NIGHT

And if you read at night, use a dim night light as a strong light will disrupt your body’s circadian rythm.

 

 

4/LISTEN TO SOFT MUSIC

Or hypnotic cd’s to help you relax. But avoid watching TV or listening to loud or rock music before falling asleep.

 

 

5/ ELIMINATE ALL ELECTRICAL APPLIANCES

Including mobile phones and electrical alarm clocks at bedtime. If you have a TV or a radio in your room, turn them off and unplug them before you go to sleep as the energy waves they emit will interfere with your body clock.


6/ GET INTO A COMFORTABLE POSITION

Whereby your head, neck and body are well aligned in bed. Wear appropriate clothing so you are not too cold or too hot.

 

 

7/ TURN YOUR MATTRESS

Do this every 2 months or so to avoid bumps, and air your bedroom for a few hours during the day. Make sure your bedroom is cleaned and dusted often. If you suffer from allergies, dust, dustmites and other microscopic insects can trigger these and keep you awake at night.

 

 

8/ USE LAVENDER

A sprig under your pillow will help you destress. A small cup of chamomile tea about an hour before going to bed can help too.

Avoid pills full of chemicals that create “fake sleep” and make you feel groggy, tired, confused, or worse the following morning. These also mess with your natural body clock and many can cause harmful side effects.

 

 

9/ EXERCISE

The human body uses sleep to repair and recover. If you have a sedentary job and you don’t do any physical exercise, you may feel mentally tired, but if your body is not tired, you may it hard to fall asleep. Do some form of vigorous physical exercise daily, preferably in the fresh air. But avoid doing this late at night as this will too interfere with your biological clock.


10/ LEAVE YOUR WORRIES OUTSIDE YOUR BEDROOM

Write a “to do” list for the day after, and leave it on your breakfast table where you can pick it up in the morning.

Also, take a few minutes to put any worrying thoughts you might have down on paper, and also leave them outside your bedroom.

Whether there is something you can do about these thoughts or not, make a conscious decision to allow yourself to get a good night’s sleep, and you can come back to them in the morning, re-energised and refreshed, when you will be able to make better decisions.

 

If you have other suggestions feel free to post them here!

Sweet dreams!

 

Anna

 

Sleep

Zzz...

 

 

 



Bookmark & Share

Speak Your Mind