Many people, however, have ongoing and significant difficulty getting enough sleep. Are you one of them? If you have not done so already, make sure you see a medical professional. Sleep disorders and disruptions can frequently be treated very effectively. You can read more about sleep disorders here: Sleep disorders (note this link is provided for information only and not intended for diagnostic or treatment purposes).Proper sleep is vital to our wellbeing; it affects and is affected by our overall general health. Here are some tips on getting a good night’s sleep!
Sleep tips
Avoid...
- Caffeine (tea, coffee, hot chocolate or cola) after 2:00 p.m.
- Drinking too many liquids or eating a big or spicy meal within three hours of bedtime
- Going to bed hungry
- Alcohol and tobacco (they interfere with sleep)
- Using devices with bright screens (TV, iPad or tablet, smart phone, computer) one hour before bed
The things you do during the day have an impact on your sleep:
- Physical exercise, such as a brisk walk, in the late afternoon can help to make your body tired and help you to sleep. Try to do some exercise every day but try to avoid exercising within a few hours of bedtime.
- Try to get as much natural light as you can during the day (it helps maintain a healthy sleep-wake cycle)
- Don’t nap during the day (even if you feel really tired).
Having a regular bedtime routine teaches your body when it’s time to go to sleep. (And try to stick to that bedtime seven days a week.)
- Wind down with relaxing activities (reading, knitting, stretches, listening to music) in dim light
- Have a soothing drink like chamomile tea or a milky drink
- Have a bath or shower, or a routine of washing your face and brushing your teeth
- Go to bed at same time each night
- Read a comforting book
- When in bed think of nice things (e.g. think of 5 nice things that happened that day – they might be big or small, such as a nice conversation, seeing the sunshine, or hearing nice music on the radio)
- Do a relaxed breathing exercise and progressive muscle relaxation
- Try and wake up the same time every day, even if this is tiring to begin with
If worries or anxiety cause your sleep to be interrupted, add the following to your bedtime routine:
- Make sure that your home is safe (doors locked, windows closed, stove/oven off).
- Setting aside some ‘worry time’ each day to write down any issues that are bothering or concerning you, then deciding to leave those worries behind until tomorrow (make sure to do this at least one hour before bedtime)
Make your bedroom a pleasant place to be:
- Quiet, dark (use blackout curtains if necessary), slightly cool
- Make sure the mattress and pillows are comfortable (make bed an attractive place to be!)
- Get a nightlight
- Keep it clean and tidy
- Introduce pleasant smells such as a drop of lavender oil onto the pillow
- Get extra pillows
- Avoid having a television and other electronic devices in your bedroom
Some food for thought...
"The best cure for insomnia is to get a lot of sleep." - W. C. Fields
"Think in the morning. Act in the noon. Eat in the evening. Sleep in the night." - William Blake
"A well-spent day brings happy sleep." - Leonardo da Vinci
"Sleep is the best meditation." - Dalai Lama
