In my last post I talked about relaxation (you can read that here). One factor that improves our ability to relax is a good night’s sleep. Sleep deprivation can impact different aspects of our lives including our physical health, our emotional health and our relationships.
At some point or other, most of us, will have groaned despairingly as the alarm clock beeps, dragged ourselves out of bed half-asleep, brushed our teeth with shaving cream and left the house wearing odd shoes (just me then?). It is awful trying to function when you are tired.
Here are just a few of the benefits we get from a good night’s sleep:
Bedtime can become stressful when you aren’t sleeping right. It can seem that the more you try to get to sleep, the more allusive sleep can be. If sleep is an issue for you then here are 10 things to try for a better night’s sleep:
1) Don’t eat too late
This gives chance for digestion to take place before you go to bed and so won’t keep you up.
2) Cut down on caffeine
Be aware of how much caffeine you drink in a day and don’t drink any for at least 4 hours before bed if sleep is an issue.
3) Make relaxation a part of your bedtime routine
Here are some ideas:
4) Check your bedroom environment
5) Don’t force it
This comes back to night-time being stressful when you are struggling to sleep. If you really can’t sleep then get up and do something relaxing, read a book for a moment and then try again.
6) Don’t clock watch
This doesn’t help and can add to the pressure. This may mean facing your alarm clock away from you so you aren’t constantly checking it.
7) Keep your bedtime routines and times consistent
This isn’t just something that’s helpful with children. This works for adults too. Your body will get used to going to sleep at certain times and, if you can stick to the same routine, then your body will recognise when it’s time to shut down for the night.
8) Don’t drink right before bed
This is to limit loo trips in the night.
9) Ban digital from the bedroom
I mentioned this in my last post, but it is a good idea to have a reprieve from the digital world before bed. Give yourself half an hour away from your phone and laptop and relax before bed.
10) Use your breath
I have mentioned before that I am currently reading a book about proper breathing. If you are kept awake at night by to-do lists and worry, then a breathing exercise before bed could help. Try taking deep breaths in and then as you breathe out try and visualise your worries leaving with your breath. This can take a bit of practice but is certainly worth a try if you are prone to staying awake worrying.
If you do have trouble sleeping then I hope some of these tips can help. Is there anything that you do to help with sleep? Do you have trouble sleeping or are you one of those people who can switch off as soon as their head hits the pillow? Let me know below. If you’d like to subscribe so I can send you healthy posts to your inbox, just pop your email into the box.