Tips for a Good Night’s Sleep

Do you worry about how to get a good night’s sleep? Are you having trouble falling asleep or wake up at 2am? Do you often wonder ‘how can I get to sleep?’

It is estimated that there are millions of people in the UK putting up with insomnia or disturbed sleep. So, what can be done to help you sleep better? Here are some simple tips for a natural good night’s sleep:

Tip No. 1 - Get your bed and bedroom right for sleep

Is your mattress comfortable? What about your pillows and bedding? Is your bedroom too hot – or too cold? Do your curtains block out the light adequately in the summer? Is your room too noisy? Remember that you can use soothing music or earplugs to block out noise you can’t control and don’t forget about eye-masks for light nights. No matter what your sleep problem is, the effort in making your bed and bedroom right for you is the first step you have to take to help you sleep better.

Tip No. 2 - Get yourself a routine

Go to bed at a regular time and get up at the same time each morning. Develop a bed-time routine to help you wind down before going to bed – but don’t do this too early. Reading or listening to soothing music can help you relax in bed and help you get a good night’s sleep.

Tip No. 3 - Get exercising

Most of us don’t do enough of this. Exercise regularly – even if it is just simple stretching or breathing exercises. Better still – go for a good walk. However, don’t exercise in the evening as you may find that you can’t sleep well with all the adrenaline pumping round your body.

Tip No. 4 - Get out of bed!

If you are not asleep after 15 to 30 minutes, get out of bed - there is no point tossing and turning, worrying about not sleeping, or thinking about problems you can’t resolve. Do something relaxing such as reading or simple preparations for the next day. For instance, make a list of things you have to do the next day to ‘empty your mind’ of restless thoughts. Don’t’ watch the late news as this is often disturbing. Many people however, find the shipping forecast soothing! After 30 minutes or so, go back to bed and try again.

Tip No. 5 - Use your bed for the right activities

Don’t use your bed for work or watching the television as your mind and body will get used to these activities. Falling asleep with the television will not help you with a good night’s sleep. Your bed should only be used for sleeping (and, of course, sex).

Tip No. 6 - Eating, drinking and smoking

Don’t have a large meal too close to bedtime. This also applies to caffeine, alcohol and cigarettes which are all stimulants. There are certain foods that are better for you at bed time - try soothing herbal teas such as chamomile, or a cereal coffee substitute such as Bambu; and have a light snack (a banana or yoghurt) as part of your routine before going to bed.

Tip No. 7 - Sleep only at night

No matter how tired you feel, don’t take naps during the day. Also, don’t stay in bed too long in the morning to catch up on lost sleep. Remember to get up regularly at a decent hour each morning.

Notes:

If you are on any medication, check with your doctor to make sure what you are taking is not disturbing your sleep.
If you have a chronic sleep problem or think you have insomnia, check with your doctor. Insomnia is a medical or psychiatric condition.

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