Sleep Hygiene

 

Good or Clean Sleep Hygiene is a term used to describe a behavior that encourages you to sleep well, fall asleep easily and stay asleep for long enough to feel refreshed.

 

The modern-day living of eating large meals, drinking alcohol, watching TV in bed, playing on Ipads for hours, and not exercising can lead to problems with sleep.

 

 

Keep Your Room Comfortable and Clear

 

Some people find it difficult to fall asleep. If this is the case then changing your bedtime routine may help, giving your body a chance to wind down.

Make sure your room is warm enough but not too warm and your bed is comfortable (i.e clear from clutter and well made) and that your room is tranquil. Sleeping in a room full of clutter is a head wrecker.

 

 

Sleep In a Dark Room

 

Make sure the room is dark. Any light will keep a person awake or wake them up. If you share a room with someone that insists they sleep with a TV or light on the best solution is to remove the TV from the room and switch lights off before sleeping. Your body needs quiet and darkness to help you relax and switch off.

 

 

Do Not Watch TV in Bed

 

Watching TV or playing computer games before you go to sleep will make you more alert. Whilst some people can sleep after watching a bit of TV sleep is induced more quickly with no TV in the room. Reading is a great relaxer. No matter what type of book you prefer to read it will set up off asleep.

If you do suffer from insomnia extra help with relaxing such as mediation, a hot bath, or herbal tea can be helpful. Putting lavender oil on your pillow or lavender incense burners in your bedroom before bed can have an amazing effect.

Avoiding Caffeine, alcohol or quick-release carbohydrates such as sugars will also help get you relaxed and non-stimulated. Don't go to bed too full but don't go to bed hungry either. A warm drink like malt milk can be of help. Whilst Alcohol will help you get off to sleep initially, the effects are not long-lasting and you will wake early even if taken in small doses.

Stress is a major factor in keeping us awake.  The ‘racing mind’ during the night I all too common, so distracting the mind from the problem with a book can help.  Reading before bedtime can not only make you sleepy but may take the mind of your worries for a while

 

 

Exercise

 

Not only will winding down and being relaxed help you sleep, so too will be tired. If you have exercised and been active during the day you will need sleep and your body will be ready for it. People who exercise sleep better and fall asleep more easily. It is recommended that you exercise three times a week for at least half an hour.

 

 

Eating Properly

 

Eating a healthy well-balanced diet that is not too high in sugars, caffeine or alcohol will lead to a better quality of sleep. A supplement such as Valerian is not addictive and may help relax and soothe for effective sleep inducement.

 

 

Sleep Inducing - Relaxation Products

 

There are many products on the market that purport to induce sleep which may work for some but not for others.  Some people need more sleep than others, but generally, 6-8 hours’ sleep is the goal.  But if you are struggling to sleep, maybe a few smart purchases will turn your endless tossing into blissful dreaming.  Below are a few examples