SLEEP TIPS

So you may not be stressed but you are not getting the sleep that you should. Chances are that you are stressed, and you don’t identify you anxiety or inability to sleep with stress.

Be that as it may – here are some tips which should help you to fall asleep faster and give you better quality sleep.

 STICK TO A SLEEP SCHEDULE

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

PAY ATTENTION TO WHAT YOU EAT AND DRINK

Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

While you may think that alcohol makes you sleep like a baby, studies actually show that your brain only “falls asleep” after the alcohol has been completely absorbed by your body. On average you sleep 2 hours less if you have consumed moderate to large amounts of alcohol.

CREATE A RESTFUL ENVIRONMENT

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

INCLUDE PHYSICAL ACTIVITY IN YOUR DAILY ROUTINE

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.

Spending time outside every day might be helpful, too.

AVOID BED THINKING  

One of the main causes of insomnia is our brains inability to shut down. This is often impossible when we get into bed thinking about what you have to do at work tomorrow or thinking about a specific unpleasant situation which you are dealing with.

Instead of doing this make a conscious effort to think about things that you enjoy and that calm you down. Think about that perfect holiday spot or anything that makes you happy and which has a calming effect on you. When the worry images come through makes a conscious decision to block them out with happy, calming thoughts.