10 TIPS For a Good Night's Sleep

This information is taken from The Sleep Council's leaflet, "The Sleep Good Feel Good Guide ."

1. Keep regular hours. Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better.

2. Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.

3. Make sure your bed is comfortable. It's difficult to get deep, restful sleep on one that's too soft, too hard, too small or too old.

4. Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day's stress and strains. But not too close too bedtime or it may keep you awake!

5. Cut down on stimulants such as caffeine in tea or coffee - especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.

6. Don't over-indulge. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night.

7. Don't smoke. Yes, it's bad for sleep, too: smokers take longer to fall asleep, wake more often and often experience more sleep disruption.

8. Try to relax before going to bed. Have a warm bath, listen to some quiet music, do some yoga - all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too.

9. Deal with worries or a heavy workload by making lists of things to be tackled the next day.

10. If you can't sleep, don't lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again - then go back to bed.

Better Sleep Tips

The Four Factors of the Sleep Environment, You can make your sleep environment more conducive for restful sleep by checking these factors:

• MATTRESS AND FOUNDATION: Be sure your mattress and foundation meet your needs for ideal support and comfort. If you sleep with a partner, your mattress should allow you both enough space to move easily during the night.
• LIGHT: Light is one of our body's most powerful time cues. The rising sun can stimulate the brain into wakefulness long before the alarm goes off. A dark room is the most conducive for sleep, day or night.
• NOISE: Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds like the whir of a fan or air conditioner are soothing because they help block out other noises.
• TEMPERATURE: The ideal bedroom temperature is 60 to 65 degrees Fahrenheit or 16 to 18 degrees Celsius. A room that's too hot or too cold can disturb your sleep.