Sleep Tips

Unfortunately there is no one way that works for everybody. We are all different. However by trying some of the techniques below you may find some that will help you.

Keep a pen and paper by your bed. Write down any thoughts and deal with them in the morning. Once the thought is written down you no longer need to be kept awake thinking about it.

Exercise gently before going to bed. Vigorous exercise is better completed earlier in the day. Exercising too late can disturb your sleep.

Reading before bed can work for some people. However, in some cases the brain can look on this as a reward. If you’re going to do something, do something mundane to avoid over stimulating your brain.

Have a bath before retiring to bed. This raises body temperature. When you sleep your body temperature drops so this may help to induce sleep naturally.

Try to go to bed and get up at the same time each day. Don’t lie in even at weekends as it can upset your body clock.

You may think alcohol will help you sleep, and it may for a few hours, but you will never achieve essential deep sleep. It’s best to avoid alcohol when you’re finding it hard to sleep.

Caffeine hangs around in your body for many hours after your last drink of tea or coffee. Stop drinking tea or coffee or caffeine rich drinks mid-afternoon.

After 30 mins If you really can't sleep get up. Don't lie there tossing and turning.Try and find something to do that isn't over stimulating. Have a herbal tea to relax. Once you feel sleepy go back to bed

Milk is widely regarded as a drink that will help you sleep. It contains tryptophan which can induce sleep. A study at the Massachusetts Institute of Technology showed that eating protein-rich foods on their own, like milk, decreased the ability of tryptophan to enter the brain, however, eating carbohydrate rich foods with milk may help to stimulate the release of insulin which in turn, makes it easier for tryptophan to be absorbed by the brain

Try to eat no later than 7pm at night. This will give your digestion a chance to work before you go to bed.

Try to use the bedroom for sleeping and sex only. That means no TV’s, computers.

Make sure the bedroom conditions are as ideal as they can be. Not too noisy, too hot or too cold.

Make sure you have a mattress that supports you correctly. If it's too firm, your hips and shoulders are under pressure. If it's too soft, your body sags, which can be bad for your back. Turn your mattress regularly and try to replace it every 10 years to get the best support and comfort.

Ideally do not sleep with plants in the bedroom. Plants give off carbon dioxide and deplete oxygen in the air.

Try not to keep looking at the clock. Ideally turn it so the clock face is away from you.