Tips for a good night’s sleep

sleeping tips health

Do you have trouble getting to sleep or maintaining sleep throughout the night? 

Here are some tips to help you establish a good sleep routine...

  • Firstly, a good quality mattress is essential. An inappropriate mattress leads to back discomfort, sleep discomfort and restlessness throughout the night.
  • Determine the right quantity of sleep for you. Over a series of nights, examine how you feel after six, seven, eight or nine hours sleep and be aware of just how much sleep you really need to feel well-rested and ready to get up and go. As a rule of thumb, aim for at least six to eight hours of uninterrupted sleep every night.
  • Establish a good routine. Go to bed at the same time and get up at the same time every day where possible.
  • Sleeping on the couch before bedtime will create havoc with your bedtime sleep routine. Avoid naps during the day and in the early evening to ensure you are tired when you go to bed.
  • If you go through a period of time when you are not getting enough sleep, try not to become stressed - it only exacerbates the problem. Sleep will come eventually, so try to relax.
  • If you can’t get to sleep for an extended period (at least 30 minutes) get out of bed and do something calming and relaxing in a dim light until you feel sleepy. Then, go back to bed and try again.
  • Consider meditating or listening to gentle music for 15 minutes before bed.
  • Don’t exercise directly before bed.  However, an exercise routine should help you get a good night's sleep. Three to five exercise routines per week is recommended.
  • Sleep in a dark, quiet and aesthetically pleasant room at a comfortable temperature.
  • Allow a couple of hours for your food to digest before going to bed.  But don't go to bed hungry - an empty stomach can interfere with sleep.
  • Herbal tea or other warm caffeine-free drinks before bed may help you sleep.
  • Excessive alcohol consumption will interfere with your sleep. While alcohol can seem to help you get to sleep, it can cause sleep disruption later in the night.  Avoid drinking alcohol at least three hours before going to bed.
  • Turn off your computer at least an hour before bedtime. A bright computer screen can stimulate your brain.
  • Keep the amount of light in your house low for a couple of hours before bedtime. Bright light at night can make us stay awake because it tricks the brain into thinking it is daytime.
  • Try to deal with your worries and stresses before bedtime. Or, keep a pad and pen handy by your bed to jot down reminder notes for yourself if your thoughts are burdened by things you need to do or address.

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