World Sleep Day

Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It keeps your weight managed and lowers food cravings. It protects you from dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed and less anxious. Have you guessed what it is yet?….Yes, sleep!

Today, on World Sleep Day, we’re joining the celebration of sleep with some top tips to help you to lessen the burden of sleep problems. Here are some top tips for a good night’s sleep… 

Control the sleep environment – Ensure your bedroom is at a cool, comfortable temperature and wear light bed clothing. When we fall asleep our bodies naturally cool down. Helping your body get to that lower temperature faster encourages deeper sleep.

Make the bedroom a technology-free zone – Don’t watch TV or use electronic devices for at least an hour before bed. Read a book instead. Making your bedroom a technology-free zone helps to strengthen the mental association between your bedroom and sleep.

Try relaxation techniques – In the hour before bed take a bath, meditate, listen to sleep music or other relaxation exercises. This helps your mind to let go and promote rest. The drop in body temperature after getting out of a bath also helps to promote sleep.

Write down your worries – Keep a notepad by the bed and if you find you lie awake worrying, write your worries down and then put them aside.

Keep to a bedtime routine – Keep to a consistent routine of going to bed at the same time every night and waking up at the same time in the morning to help your body to regulate its sleep cycle and therefore get restful sleep.

Avoid stimulants – Avoid caffeine in the afternoon or evening, or altogether.

Look at your eating habits – Try to eat earlier in the evening so your body has time to digest your food before bed and avoid big meals late in the evening. A light snack can sometimes help though.

Plan your exercise wisely – Exercise is great for helping your body clock and promoting sleep, but ensure that you have about 2 hours between exercising and going to bed.

Simple lifestyle changes can make a world of difference to your quality of sleep and, in turn, your health. Find out more here.