Sleeping is right up there with most people’s favourite things to do.
There is nothing better than kicking off your troubles at the end of a long day’s work and drifting away. However, there are many people out there who struggle to nod off, even when they are out on their feet with tiredness.
Here are some simple but effective tips from UK organisation, The Sleep Council:
Good habits: It is essential to follow good lifestyle habits and eliminate factors that are causing disturbed sleep. For example, making sure your bedroom is cool, dark, and quiet; that your bed is up to scratch; that the lighting is ambient; and avoiding food and drinks that can hinder sleep. Turn off screens an hour before bed and find alternative ways of relaxing - take a warm bath with calming scents, listen to soothing music, read, or do yoga.
Work towards relaxation: Practise deep breathing techniques. Spend five minutes indulging in pure relaxation and allow yourself to sink into a sound, fulfilling sleep. If your mind is buzzing with things to do, write them down. Avoid clock watching, and if you cannot sleep within 15 minutes go to another room and do something relaxing.
Choose food and drink wisely: Certain foods are known to calm the brain and help promote sleep. A big meal just before bedtime can lead to discomfort and indigestion, but some people find a bedtime snack a helpful aid to sleep. The best is one that contains complex carbohydrates and protein and perhaps some calcium - which is why dairy products are one of the top sleep-inducing foods. Avoid spicy, hard-to-digest food and alcohol.
No ceiling watching: If you find yourself awake in the middle of the night, do not lie there staring at the ceiling. Get out of bed, go into a dimly lit room and read a couple of chapters from a book.
Your environment: Creating the perfect sleep environment is an essential part of achieving the best possible quality sleep. Set the temperature between 16 and 18 degrees centigrade to prevent getting too hot or cold in the night. Make sure it is dark and technology free. Ideally, the bedroom should be an oasis of calm and tranquillity and uncluttered.
