Do you read a book or browse a tablet or mobile phone when you go to bed at night? Do you spend hours behind a pc, video game or mobile phone per day? Is your regular fitness activites not so regular anymore? The technology you mingle with all day, the foods you eat and exercise you are skipping out on may be the reason you can not sleep good at night. While many adults and children have trouble sleeping from time to time, real problems are keeping about one in ten of us awake on a regular basis. Here are our top ten tips for better sleep.
See the light!
By literally seeing as much light as you can during the day, you stimulate your body’s production of the sleep hormone melatonin. Especially on short winter days, then, it’s important to spend time as much as possible outdoors.
Make sure you relax properly during the day, so that your mind’s not overworked at night – a sure way to disturb your sleep. Lack of relaxation also encourages stress, which increases your body’s adrenaline levels and so undermines your well-deserved nocturnal rest.
Make your bedroom sleep-inducing
Too much light, heat or noise in your bedroom can prevent you from falling asleep. So make sure it’s dark, cool and quiet. There’s no place here for a TV, computer or telephone! It’s also important that your bed is comfortable and your nightclothes are comfy and let your body breathe. We recommend cotton nightwear.
Eatting patterns and body weight effect sleep
A heavy meal just before you go to bed is almost certain to keep you awake. As you body works to digest your meal, heart burn, gas can disrupt your sleep. So eat early and avoid large, fatty and spicy dishes. Your weight may also play a role in sleep patterns. Overwight individuals also have a higher level of sleep problems and lower quality of sleep. Extra body weight can often cause soring and of sleep apnea.
Avoid caffeine and alcohol
Coffee, black tea, chocolate and coke all contain the stimulant caffeine, which can cause sleep problems if you consume it in the evening. Alcohol can disturb your night’s rest, too – it may make you feel sleepy but, especially if you drink a lot, the slightest disturbance can you wake you up.
If you don’t manage to fall asleep straight away, don’t let it stress you. That only adds to the problem. When you find yourself lying awake, the best thing is to get up and calm yourself down by reading a book or taking a warm shower.
Stick to a regular daily rhythm
To let you sleep well, it’s important that your body knows when to be active and when to rest. So go to bed and get up at the same times each day. It’s also better to avoid taking naps during the day, as they can upset your regular rhythm.
Try sleep therapy
Many people with persistent sleep problems benefit immensely from therapy. A sleep therapist helps you identify the root cause of your problem and provides you with the mental tools you need to overcome it. For more information, contact your GP.
- Take a natural remedy
For example, drink a cup of camellia tea at bedtime. This has a calming effect, as do valerian pills. A food supplement containing melatonin may help you fall asleep easier and improve the quality of your night’s rest.
If none of the above tips works for you, consider taking medication to help you sleep. But discuss this with your GP first.
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Last updated on October 3, 2018.
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