Sleep can be affected by stress, our surroundings, food and drink, medication, age, pain, disrupted routine, medical problems or lack of exercise. What's more, worrying about not sleeping can often keep people up all night.
How to get a better night's sleep
Below are some tips that you may find useful for getting a better night's sleep. You may have to try a few different techniques before you find something that works for you.
- Set aside some time to relax and switch off a few hours before you go to bed.
- Find relaxation recordings and scripts at www.innerhealthstudio.com
- Plan a regular bedtime and wake time and make sure to keep to this whenever possible
- Avoid caffeine, alcohol, cigarettes, and heavy foods such as cheese and meat for a few hours before bed
- Make sure the lighting and temperature of the room is comfortable to allow for restful sleep
- Try to move TVs and radios out of the bedroom, as they can be distractingDo not nap during the day
- Keep your bed and bedroom strictly for rest - not for eating, working or studying.
- Visit http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips for some further tips for getting a good night's rest
- For advice on sleeping better, visit www.nhs.uk/LiveWell/sleep/Pages/sleep-home.aspx
Establishing an effective routine
Everyone has some form of routine but sometimes we don't make the most of our time. Working can take up a large part of your day so it is important that we make time to rest and relax. Here are some ways you can establish a healthy routine:
- Plan your time - make a list of all the activities you need to complete and prioritise them, ensuring you complete the most important tasks first
- Know your strengths - be aware of when you are at your best – whether morning, afternoon or evening – and try to maximise this time
- Goal setting - set yourself goals for your day/week - you'll be surprised at what you can achieve
- New activities - search for new activities and hobbies to get involved with