16 Feb Tips for better sleep
If you’re finding it hard to either get to sleep or to stay asleep then here are a few tips which have worked well for friends, family and people I work with;
In no particular order;
- switch off mobile devices at least one hour before going to bed (I’d also recommend removing any watches, especially the likes of fit bits, apple watches etc – we get obsessed with monitoring our sleep/breathing/heart etc that it can sometimes have an adverse impact on our sleep.
- Avoid taking naps during the day
- Get up a half an hour earlier than you normally do. You will not be more tired during the day, but will find that it helps you to get to sleep that bit earlier at bed time.
- Breathe through your nose
- stay hydrated with room temperature filtered water throughout the day
- Exercise is important, but avoid strenuous exercise close to bedtime.
- It’s best NOT to eat a big meal close to bedtime. Also avoid alcohol, caffeine and sugary foods/drinks before bedtime.
- Keep the bedroom dark, well ventilated and cool. It’s a good idea to avoid night lights including the LED screen on your alarm clock (cover these if possible).
- Take a 30 second colds shower before bed (trust me with this one)
- Get some natural light each day. Get outside all year round.
- if you have lots on your mind, write it down in your journal – this enables you to free yourself from your worries while you sleep
- write 3 things you are grateful for that day
- avoid watching, reading or listening to anything negative (such as the news) before going to sleep.
- Once you’re ready to go to sleep, focus on your breath, breathing in through the nose to the count of 4 and out through the nose to the count of 6 with a short (1 sec) pause at the end of the exhalation.
- If you wake up at 3-4am for example and feel wide awake, then I’d suggest to either read a book or listen to an audio book
Audio books can also help, especially ones which have been specifically written to help with sleep, meaning they have no beginning and no end, so the mind doesn’t need to try to keep awake to find out what happens. If you’re a member of Audible then there are some free on there for members. Click here – within audible, set the sleep timer for 45mins for example so that you don’t have to turn it off during the night.