This came up in a stress management workshop so as soneone who always enojys a really good night’s sleep these days but didn’t used to I thought I’d share.
Sleep Strategies – How to Get a Good Night’s Sleep
- The amount of sleep a person needs varies, if you need an alarm clock you may not be getting enough. Go to bed at the same time each day.
- Alcohol, nicotine and caffeine interfere with good quality sleep. drink no more than 3 caffeinated drinks per day is ideal, the last one not within 4 hours of sleep.
- Exercise during the day (but not within 3 hours of sleep)
- Use mild natural sedatives include camomile tea and warm milk
- Spend a few hours before sleep “winding-down” (NB: TV stimulates your brain)
- Only use your bed for sleep, cuddles and sex (no reading in bed for example)
- Some people find it useful to write down thoughts before bed or make gratitude lists. Keeping a pencil and pad by the bed works for others
- Total light blackout is ideal for best quality sleep
- Bed comfort and temperature are critical
- If you can’t sleep say to yourself “I’ll just rest then”, use progressive relaxation or meditate (getting up and splashing cold water on your face can also be useful as it reduces blood pressure).