Let’s face it! All our lives are busy these days. Lots of us can have difficulty getting to sleep from time to time particularly when we have a lot going on. So what can we do to ensure we get a good night’s sleep each and every night, regardless of what else is going on?
We can still improvement the quality of our sleep and here are my top 5 tips for improving sleep generally.
WIND DOWN & CALM DOWN.
We all live very busy lives and you and your body need time to let go of the activity of the day and shift into sleep mode. Find a way to let go of, park, put aside those stresses or worries that have built up through the day. Spend the last hour before bed doing a calming, stress reducing, resting activity – such as reading. Find something that is right for you.
For some people using an electronic device such as laptop or phone can make it harder to fall asleep because of the particular light from the screens is activating the brain! If you have trouble sleeping, avoid electronics before bed and if you wake in the middle of the night.
Stick to similar bedtime and wake up times, even on weekends.
This helps to regulate your body’s internal clock and could help you fall asleep and stay asleep for the night.
TO NAP OR NOT TO NAP?
Power napping may help you get through the day depending on the reason for your tiredness. However, if you find you cannot fall asleep at bedtime then eliminating even short catnaps may help.
People who exercise say they sleep better than people questioned who have no exercise.
Vigorous is supposed to be best, however adding just a 10 minute walk to your day can help. Anything that increases your heartbeat will in turn lower your blood pressure and so help you to relax and rest at the end of the day.
A CHANGE IS AS GOOD AS REST (so they say)!
Do you need to change your bed? Or perhaps even just change the bed linen?
In 1988 a ground breaking study found that by switching an uncomfortable old bed to a lovely new one meant an extra 42 minutes of sleep! You can put your own bed through an MOT at the site and find out if changing it could lead to better sleep!
Personally I love it when I’ve changed the bed linen and it has that lovely spring fresh smell. There’s no better time to snuggle up under a cosy duvet!
Just about everyone has had to deal with a busy and restless mind when we turn in, where all the day’s troubles are spinning around showing no signs of stopping. However, things only become an issue if they are ongoing.
Symptoms of sleep issues can be experienced in a variety of different ways:
- difficulty going to sleep,
- problems sleeping at all,
- awakening early in the morning,
- waking up during sleep,
- disturbed or restless sleep,
If any of these issues are happening with you, it may be better to seek some help particularly if you are finding daily function difficult because of tiredness, mood swings and low concentration during the day because of reduced sleep.
If you or someone you know has problems then get in touch to find out how I can help. My work is fast and effective and makes great differences in just a few sessions. You can contact me via the contact page on this website or give me a call for a free initial consultation.
So lie back, relax, and have much more than forty winks.
I’d love to know if there is something you do that helps you get off to sleep regularly and easily too!