Get into
a routine
Having a routine bedtime and number of hours of sleep each night trains your body to be ready for bed and ready to wake up.
Having a routine bedtime and number of hours of sleep each night trains your body to be ready for bed and ready to wake up.
Obviously
the nature of our busy lives doesn't allow this to be the case each day, but
implement this tactic generally throughout the week and you will enjoy a
fuller, more productive sleep
The
bedroom is for sleep
Sounds obvious, but you would be surprised how many people use their bedroom as a place to eat, watch TV, work on the laptop or listen to loud music — all of which is usually conducted while on the mattress itself.
Sounds obvious, but you would be surprised how many people use their bedroom as a place to eat, watch TV, work on the laptop or listen to loud music — all of which is usually conducted while on the mattress itself.
It's not
that you shouldn't do things like listen to music, but the bedroom should be a
place to relax, so save your bed for love and sleep — a haven to go to after a
long day that instantly instils calm, happiness and essentially, gets you ready
to nod off!
The
correct bed
Probably the most important factor in a good night's sleep is your bed — we spend a third of our lives in there! Take time to select a mattress that suits you (and your partner) in terms of comfort and support — you are on the highway to sleep-land if you take extra care and attention on this. Also invest in good, comfortable bedding and a pillow that is right for you
Probably the most important factor in a good night's sleep is your bed — we spend a third of our lives in there! Take time to select a mattress that suits you (and your partner) in terms of comfort and support — you are on the highway to sleep-land if you take extra care and attention on this. Also invest in good, comfortable bedding and a pillow that is right for you
Tea, coffee
and alcohol (Stimulants)
Any stimulant is a no-no before bed! Sometimes you might think alcohol makes your sleep better... it most definitely doesn't and these stimulants actually prevent you from reaching that deep sleep phase when your body repairs and recuperates from the stresses and strains of the day.
Any stimulant is a no-no before bed! Sometimes you might think alcohol makes your sleep better... it most definitely doesn't and these stimulants actually prevent you from reaching that deep sleep phase when your body repairs and recuperates from the stresses and strains of the day.
A milk
drink or herbal tea is a much better choice and some herbal teas like chamomile
can even help you to relax. Lavender oil is also is also a great (and cheap)
herbal relaxant, so put a few drops on your pillow
Exercise
Having a healthy lifestyle that incorporates daily exercise is a key part of a good sleep, so I encourage all of my patients to make time for exercise. A walk in your lunchbreak counts, too! Not only does it help with sleep but it gives you more energy and alertness throughout the day, too
Having a healthy lifestyle that incorporates daily exercise is a key part of a good sleep, so I encourage all of my patients to make time for exercise. A walk in your lunchbreak counts, too! Not only does it help with sleep but it gives you more energy and alertness throughout the day, too
Switch
off your mind before bed
This will be a process of trial and error and individual preference, but do whatever it is that helps you to turn your mind off from work and daily life in order to rest and sleep. Try something like reading, a yoga class, a bath or even writing down your thoughts on paper to release them. Then go to bed. And never go to bed on an argument — this a sure fire guarantee of a poor nights' sleep
This will be a process of trial and error and individual preference, but do whatever it is that helps you to turn your mind off from work and daily life in order to rest and sleep. Try something like reading, a yoga class, a bath or even writing down your thoughts on paper to release them. Then go to bed. And never go to bed on an argument — this a sure fire guarantee of a poor nights' sleep
Go to bed
when you're tired
Sounds obvious and while I have already advised that routine is important, which it is, if you're not tired, you will struggle to nod off, so save heading to bed until your body tells you it needs to. Similarly, if you are struggling to fall asleep, don't fight it and get frustrated, get up, do something else and go back to bed when you're ready
Sounds obvious and while I have already advised that routine is important, which it is, if you're not tired, you will struggle to nod off, so save heading to bed until your body tells you it needs to. Similarly, if you are struggling to fall asleep, don't fight it and get frustrated, get up, do something else and go back to bed when you're ready
Eating
before bed
If you are hungry before bed, there is nothing wrong with a small, healthy snack, but overeating before bed can really disturb your sleep, so take extra care what you eat
If you are hungry before bed, there is nothing wrong with a small, healthy snack, but overeating before bed can really disturb your sleep, so take extra care what you eat
Quit
smoking
In addition to the clear health benefits to this tactic, many smokers don't realise how much smoking can affect your sleep. Nicotine is a stimulant, which disrupts sleep and smokers can actually experience nicotine withdrawal as the night progresses, making it even harder to sleep.
In addition to the clear health benefits to this tactic, many smokers don't realise how much smoking can affect your sleep. Nicotine is a stimulant, which disrupts sleep and smokers can actually experience nicotine withdrawal as the night progresses, making it even harder to sleep.
Daytime
napping
Try to avoid long, daytime naps as it will only contribute to disturbing a full, rested night's sleep at night time. Sleep is essential, but it should also be enjoyable, so savour it for twilight hours! For additional info: (http://health.ninemsn.com.au/pamper/relaxation/8381895/top-10-tips-for-a-good-nights-sleep)
Try to avoid long, daytime naps as it will only contribute to disturbing a full, rested night's sleep at night time. Sleep is essential, but it should also be enjoyable, so savour it for twilight hours! For additional info: (http://health.ninemsn.com.au/pamper/relaxation/8381895/top-10-tips-for-a-good-nights-sleep)
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