If you are someone who struggles to get a good nights sleep, then take a look at these Top Twelve Tips for Sleep, taken from the book ‘Why We Sleep’ by Matthew Walker, which Jonathan enjoyed reading recently.
1) Stick to a sleep schedule – go to bed and wake up at the same time each day
2) Exercise is great, but not too late in the day – no later than 2 to 3 hours before your bedtime
3) Avoid caffeine and nicotine – it’s affects can take as long as 8 hours to wear off fully
4) Avoid alcoholic drinks before bed – it robs you of REM sleep, keeping you in the lighter stages of sleep
5) Avoid large meals and beverages late at night – a large meal can cause indigestion, and drinking too many fluids can cause frequent awakenings to urinate
6) If possible, avoid medicines that delay or disrupt your sleep – if you have trouble sleeping, talk to your GP to see whether any medicines you’re taking might be contributing to your insomnia
7) Don’t take naps after 3.00pm – naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night
8) Relax before bed – a relaxing activity, such as reading or listening to music, should be part of your bedtime ritual
9) Take a hot bath before bed – the drop in body temperature after getting out of the bath may help you feel sleepy
10) Dark bedroom, cool bedroom, gadget-free bedroom – get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, iPad or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall sleep
11) Have the right sunlight exposure – daylight is key to regulating sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake with the sun, or use very bright lights in the morning. Turn down the lights before bedtime.
12) Don’t lie in bed awake – if you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.
If you’re experiencing pain, or suffering from an injury, sleep can play a crucial role in your recovery.
Why not chat to your therapist about your sleep the next time you’re in for an appointment. If you’ve not got one scheduled, click here to book in now, or check out our prices here.