How to sleep well
Getting a good night's sleep is a wonderful thing. Not only does it leave you feeling refreshed and ready to take on the world, but it’s also better for your physical and mental health. Lack of sleep is linked to numerous physiological and psychological health issues, such as type 2 diabetes and depression.
HAVE A ROUTINE
Getting up at the same time each day will help train your body’s natural clock so that you learn to feel tired and sleepy at bedtime. Falling asleep is easier when you’re tired. Also, give yourself time to unwind before going to bed. Taking a bath or doing something you find relaxing is a good idea. Having a family discussion or watching an exciting movie is not such a great idea.
MAKE YOUR BEDROOM A RESTFUL OASIS
Keep your bedroom cool, calm and comfortable as well as dark and quiet. Having the right amount of bedding is important too – if you’re too hot or too cold it’s harder to sleep. Experts recommend using your bed only for sleeping and sex. This means no discussing problems, television watching, internet surfing or phone texting whilst in bed! One of the reasons for the Big Sleep Survey 2010 is to see how many of us are using modern technology in bed, and how it’s affecting our sleep.
EXERCISE EACH DAY
Being active, especially spending time outdoors or in natural light, can really help you get a good night’s sleep. But don’t do it too close to bedtime as this may have the opposite effect and disturb your sleep. Ideally, schedule your exercise for the morning or at least before dinner.
WATCH YOUR CAFFEINE INTAKE
Tea, coffee, energy drinks and chocolate all contain caffeine. Read the labels of the drinks you’re consuming as caffeine consumption can sneak up. Since caffeine is a stimulant it can result in poor sleep, so if your sleep is disrupted it’s a good idea to take stock of your caffeine intake. In any case, it’s recommended that you avoid caffeine drinks at least 5-6 hours before bedtime.
WATCH YOUR ALCOHOL INTAKE
Having a few drinks may help you fall asleep, but alcohol tends to affect how well you sleep. You’ll probably wake up more frequently during the night and feel less refreshed the next morning. Alcohol can also make snoring worse.
WATCH YOUR SMOKING
Like caffeine, nicotine is a stimulant that can make it difficult to fall asleep.
KEEP NAPS SHORT
A short 20 minute nap in the late afternoon may be helpful if you’re feeling tired, as long as it’s not too close to bed time. Generally though, it’s important to keep a regular sleep schedule.
WATCH WHEN YOU EAT
Avoid eating a heavy meal just before bed as a full stomach may lead to indigestion and a night of disrupted sleep. If you’re hungry, have a light snack instead.
TRY NOT TO WORRY
Clock watching or worrying about being awake can lead to anxiety which ultimately means you’re less likely to get back to sleep. It’s so easy to say, but if you’re having trouble falling asleep, try not to worry about it! If you’re awake for more than 20 minutes, get up and go to another room and do something relaxing. Or turn the light on and read a book.
UNDERSTAND YOUR SLEEP NEEDS
Most people need between 6 and 9 hours sleep a night, but there is wide variation. A good indicator of whether you’re getting enough sleep is how you feel. If you’re getting plenty of sleep but don’t feel refreshed then maybe it is time to chat to your doctor: there may be an underlying reason for your fatigue. Alternatively, if you feel great after only 5 hours then don’t worry about trying to get more sleep. Some people can survive quite happily on 5 hours a night. However, be aware that being sleep deprived can start to feel dangerously normal after a short period of time.
GET SOME HELP
If you are at all concerned about any aspect of your sleep you should see your GP.
