Tips for a good nights sleep
Stick to a regular sleep schedule
Our body expects and thrives best with regularity. This keeps the circadian rhythm in sync. If you are coming off a bad night's sleep, avoid sleeping in. Get up at your normal wake up time. A lay-in in the morning can confuse the body clock, it can also prevent you feeling sleepy in the evening. Go to bed at your normal time, trying to resist any feelings of ‘compensating’ for loss of sleep.
Resist the urge to nap during the day
If you are struggling with sleep or had a previous bad night of sleep, try not to nap, especially late in the afternoon. This can affect the ability to fall asleep in that evening.
Don't spend more than 20 minutes in bed awake
If you are still awake after 20 minutes, leave the bedroom and try to read or listen to some calm music before returning. Give yourself a break, the harder you force yourself to sleep the more stressed and anxious you get. Only when you feel tired you should return to bed.
Try to get into a wind down routine before bed
Develop a sleep ritual, or a wind down routine. This includes reading a book or conducting a mindfulness technique such as meditation. Also having a hot bath or shower, this can not only relax you but it causes the core body temperature to drop when you come out and that has been shown to help you fall asleep quicker.
Remove all clock faces from the bedroom
It's okay to have an alarm clock, the point is to remove any information of time from the bedroom. Counting remaining minutes of sleep can cause anxiety towards bedtime and sleep time.
Reduce caffeine intake
This includes tea, coffee, chocolate and cocoa. Caffeine is a stimulant and can make you feel more awake thus increasing the time it can take for you to get to sleep.
Avoid using alcohol as a sleep aid
Alcohol interferes with normal sleep causing frequency awakenings, although it may make you fall asleep quicker, your sleep is fragmented. It can also lead to dependence. Try not to smoke around bedtime or when awake during the night Like caffeine, nicotine is also a stimulant.
Avoid vigorous exercise within 4 hours of bedtime
Although regular exercise is good for sleep, vigorous exercise before bed may make you less likely to relax and fall asleep.
Keep the bedroom for sleeping and sex only
Avoid watching television, using computers, tablets or phones in bed. Build the association that the bedroom if for sleeping and sex only.
Reduce noise and light in the bedroom
Light and noise can disturb sleep. Use earplugs and an eye mask if necessary.
Avoid television, phones, tablets and computers one hour before bed
The blue-light wavelength these devices emit can trick the brain into thinking its daytime causing a delay in falling asleep.
Write your worries in a journal or diary
Try and do this in the morning or throughout the day. The idea is that you have addressed you’re worries’ and that way you are less likely to ruminate on your concerns before bed.