A Good Night’s Sleep

We all know the benefits of getting a good night’s sleep but many of us struggle getting to sleep at night. Sometimes the harder we try the worse it actually is!

Sleep experts say that establishing a routine is really important to enable a good night’s sleep. Here are few things we can incorporate into our daily routine to help us achieve a good and peaceful sleep.

• Try to go to sleep at the same time every night.
• Avoid sleeping in even at the weekends so you can establish a routine. You can always take a little nap during the day if you need to re-energise. Some people find that if they sleep during the day they can’t get to sleep in the evening so if you’re one of these people it may be best to avoid napping.
• Expose yourself to as much sunlight as you can during the day.
• Try to exercise for at least 30 minutes during the day. It doesn’t have to be strenuous exercise, you could go for a nice walk or do some gentle yoga half an hour or an hour before bedtime.
• Eat earlier in the evening and avoid alcohol.
• Avoid caffeine in the evening. Try herbal tea or a mug of hot milk instead.
• Avoid bright lights and bright screens before bedtime this includes mobiles, tablets and the TV. Reading a book by a soft light is much more conducive to a good night’s sleep.
• Make your bedroom as dark as possible and make sure its not too warm.
• Ensure that your bed is comfortable.
• Have a nice warm bath.
• Listen to calming music.

Once in bed and ready to sleep try not to let your thoughts run away with you. Finding ways to manage your thoughts is essential for a good night’s sleep. If you find that you’re thinking or stressing about things that happened during the day or are worried about tomorrow try some relaxation techniques to focus your mind such as deep breathing, meditation or visualization.