10 TIPS For a Good Night's Sleep
This information is taken from
The Sleep Council's
leaflet, "The Sleep Good Feel Good Guide ."
Keep regular hours. Going to bed and getting
up at roughly the same time, all the time, will
programme your body to sleep better.
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.
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.
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!
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.
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.
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.
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
Deal with worries or a heavy workload by making
lists of things to be tackled the next day.
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
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.