Tips for a Good Night’s Sleep
Healthy sleep habits can make a big difference to all aspects of your of life. A good night’s sleep can make the difference between feeling energized and enthusiastic or sluggish and tired. Healthy sleeping patterns are sometimes referred to as good or bad sleep hygiene.
Below we will be looking at some basic tips to help promote a good night’s sleep:-
Maintain a good Sleep Schedule:
In order to regulate your internal body clock you should try and maintain a strict routine. For example, go to bed at the same time every night and wake up at the same time every morning, even at the weekend or on days off and holidays.
To understand how this technique works we need only look at babies. If you take a baby on holiday and their routine is disrupted, so is their sleep. Maintaining a strict routine can help you fall asleep and stay asleep for the whole night.
Create a calm, peaceful Bedroom
Exercise and Diet:
Studies have now shown that exercise significantly improves the amount and quality of sleep. The recommended time of exercise, for maximum impact is 150 minutes per week.
Participants found that they were more alert and less sluggish during a normal day than those who did not take exercise.
It stands to reason that maintaining a healthy diet will significantly affect sleep. Avoid going to bed either hungry or overly full from a late meal. Limit the amount you drink before bed to avoid waking up in the night for the toilet.
Wind down and Bedtime Ritual:
Again, taking a cue from children and babies bedtime routines, try and develop a night time ritual. For the body to calm down and relax and start entering sleep mode you need to start winding down about an hour before.
So turn off the television, laptop and mobile phone. Maybe take a long, hot bath or read a book. Prepare a warm drink (no caffeine) or listen to a soothing meditation or relaxation tape.
Try and establish what works for you and stick to this bedtime ritual.
Exclude any medical Disorders
Many medical conditions can affect the quality and amount of our sleep. Physical complaints such as pain or a really bad cough can interfere with sleep, as can asthma, endocrine problems and neurological conditions.
If you are kept awake at night always see a family physician to have any underlying medical conditions ruled out.