Does it take you a long time to get to sleep - your your mind just won't switch off? You remember things you've forgotten, just when you're about to slip into sleep? Maybe you worry about what's happened today or what might happen tomorrow?
A good night's sleep can help you deal with the ups and downs of life, facilitate your body's repair and renew process and give youa fresh supply of energy to face the coming day.
If you want to sleep like a baby, here are a few hints to help:
1. Try to get up and go to bed at the same time
A regular routine may take a bit of persistance to form, but it will be worth the effort. Your body likes routine, and your sleep patterns will be likely to respond well if you having a regular time to go to bed and waken up.
2. Don’t exercise within two hours of bedtime
Exercise helps dissipate stress chemicals in your body and will ensure that you are sufficiently physically tired to sleep, but too much exercise too close to bedtime may be stimulating, so keep your exercise routine to daytime or early evening.
3. Avoid caffeine or alcohol, which are stimulants
Don't drink coffee, tea, alcohol or fizzy drinks after 3pm if you want to be absolutely sure that they're not affecting the quality of your sleep. They all contain caffine which is a stimulant and some people are more sensitive to the effects of caffine than others. Stick to water, diluting juice or herb teas. And beware of relaxing herbal teas such as chamomile - any more than one cup can have the opposite effect and keep you awake!
4. Prepare for sleep
You prepare for work, and for going out, so why not prepare for bed. A regular nightime routine can be very helpful in ensuring you get a good night's sleep. Try relaxing for half an hour before bed – read, have a bath (not too hot), do some yoga, or listen to music or a relaxation CD. Try to avoid TV just before bed as it can be stimulating. .And if you're sufficiently relaxed (from your yoga or relaxation CD) you can probably get by with less sleep and still feel refreshed in the morning.
5. Have your environment conducive to sleep
Keep your bedroom dark, quiet well-aired and cool and avoid having pot plants in the bedroom.
6. Clear your mind
If there’s too much on your mind, write it all down (or record a note to yourself on your phone) so that you remember it tomorrow. It's very common, when our mind begins to quieten down, that we do begin to remember all the things that have been pushed out during a day busy with a multitude of thoughts.
7. And if all else fails ...
If you really can’t get to sleep, get up, go to another room and do a quiet relaxing activity (not watching TV).
If you really have problems sleeping, see your GP, and you might also want to think about having a relaxing therapy treatment to bring a balance between mind and body.