A lack of sleep can lead us feeling tired, run down, irritable and ultimately sleep deprivation can be very anxiety provoking. Therefore it is important that you take steps in order to help yourself get a restful night sleep. So below is a run down of how to sleeping like a baby
What is sleep
“Sleep is a naturally recurring state characterized by reduced or absent consciousness, relatively suspended sensory activity, and inactivity of nearly all voluntary muscles. It is distinguished from quiet wakefulness by a decreased ability to react to stimuli, and is more easily reversible than being in hibernation or a coma.” Wikipedia
Below are a number of tips to help you sleep
I cant sleep! Is it what you are eating
- Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep.
- Stick to foods that contain high levels of tryptophan, such as milk, turkey, yogurt, soy beans, tuna, and peanuts. Tryptophan helps the body produce serotonin in order to relax.
- Have a light snack about an hour before bedtime, but avoid foods high in carbohydrates or sugar.
- Avoid going to bed on an empty stomach, as a completely empty stomach may equally interfere with your sleeping patterns.
I cant sleep! Is it what you are drinking
- If you cant sleep try to avoid drinks that contain caffeine as these possess stimulant properties that will prevent you falling asleep.
- Avoid drinking water or other fluids one hour before you go to sleep,
- Milky drinks are very helpful and have been associated with “good sleep”.
- Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can keep you awake even if you drank it earlier in the day, as the effects of caffeine can last up to 12 hours.
I cant sleep! Are you active
- Activities that involve physical and/or mental stimulation help improve sleep quality (for example, regular exercise or reading).
- Moderate exercise can lead to feelings of tranquillity, personal satisfaction and well-being that can help with sleep.
I cant sleep! Are you regular
- Get into a regular bedtime routine. Varying your sleeping times by more than an hour can severely disrupt your sleep quality
- Go to bed and get up at the same time each day (set the alarm and get up, even if you did not fall asleep until late). Your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal “biological clock”.
- Don”t try to catch up sleep by having naps. (If you really need one it should not last more than 20 mins).
I cant sleep! Where’s the bed at
If you can’t sleep ask yourself the following questions:
- Is your room warm enough? Exposure to light during the time you’re supposed to be sleeping can disrupt your body’s internal cycles.
- Is your room quiet enough?
- Is your room sufficiently dark?
- Is the bed comfortable? Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you’re lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it’s time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
Only use your bed for rest, sleep or intimacy. Do not watch television, eat or do any other activity in your bed. If you do these activities, they will weaken the association between bed and sleep.
Change your sleeping position. You may think that it’s impossible to control what position you sleep in since you aren’t fully aware of what you are doing, but it is possible and it can make a considerable difference.
I cant sleep! Chill out
- Try having a warm bath before going to bed.
- Practising yoga or meditation could help you to unwind your mind.
- If you find you can”t put your worries aside, set up a specific time each day to consider the issues that worry you and agree not to reflect on these thoughts at night.