1. FRESH
health
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Dr Lisa Shives, medical sleep doctor for
sleepbetter.org says:
“Everyone is different, so what’s important
to some people may be not a big deal to
others. However, generally speaking the
two most important things are your bedtime
schedule and your sleep hygiene.”
Dr Lisa Artis, from The Sleep Council
Ltd. says:
“If you can’t sleep, don’t lie there worrying
about it. Get up and do something you find
relaxing until you feel sleepy again – then go
back to bed.”
Do you have trouble sleeping?
For more advanced help with
sleeping or to give your own
advice visit our website
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What the experts
have to say...
Having problems sleeping? Rosie Inman gives
you a 10 easy step guide to ensure you get the
best nights sleep ever.
Get the best
nights sleep
7. Make a warm
drink
1. Use your bed for
sleep only
Only use your bed for sleep (or sex) and
not for uni work, playing video games
or watching TV. Instead, use the sofa, a
beanbag or cosy chair. It will mean your
body gets use to this pattern and will
be more willing to relax! Equally, try not
to sleep anywhere other than your bed.
Make it into your sleep sanctuary. Maybe
buy some new bedding or pillows to
make you want to go to bed.
2. Don’t nap
during the day
If you nap during the day, your body
won’t be as tired in the evening. Use all
the energy you’ve got to wear yourself
out for a good nights sleep. If you must,
nap no later than 8 hours before you are
planning on going to bed to avoid sleep
interference. Your body and mind will be
a lot more tired if you stay awake all day,
and you should have enough energy if
you had a decent amount of sleep.
Get fresh air
and exercise3.
Make sure you get plenty of exercise
during the day to wear yourself out.
Walk to university or the shops instead
of getting the bus. Even better, cycling
is a great way to keep fit and will wake
you up in the morning. Fresh air also
stimulates the mind, so go for a walk or
read your books in the park.
4. Don’t eat too
late at night
If you eat too late it means food will be
sitting in your stomach, which make you
uncomfortable, which means you’ll never
be able to sleep! Top nutritionists advise
not to eat after 6pm, because you’re
not burning off calories as much in the
evenings, but try not to eat after 8pm, to
allow your stomach to digest your meal.
If you do get hungry, snack on light foods
such as fruit or protein.
5. Write down
your thoughts
If you’ve got things on your mind before
you go to bed write everything down. Be
it things to remember, jobs you’ve got
to do or something you’re trying to plan,
writing lists takes it off your mind so that
it is empty and ready to sleep. Keep a
pen and notepad near your bed so that
if you wake up in the night and think of
something important you can write it
down then drift back off to sleep.
6. Ensure you’re
hydrated
It is important for your body to be
hydrated, especially before sleep. Stay
away from coffee and alcohol at least
three hours before you plan to turn in as
they suppress deep sleep. Keep a glass
of water by your bed. If you are thirsty
your body won’t want to sleep but don’t
forget to go to the toilet before you go
to bed, because you’ll never be able to
sleep if you need the loo!
8. Take a relaxing
warm bath
Having a long, warm bath in the evening is a perfect way to
relax before bed. Use a scented bubble bath - lavender or
rose - and light some candles for a really sleepy experience.
Alternatively, spray your room with lavender or rose before you
turn in to help you drift off.
An hour before you go to bed, it may
help to sip a warm drink, such as
camomile tea or warm milk to raise body
temperature and help induce sleep. But
remember, stay away from caffine! Relax
on the sofa in your PJs, put some chill-
out music on or watch a film. Do head to
bed as soon as you feel sleepy.
9. Be at the right
temperature
Make sure the temperature of your room is perfect for you
before you go to bed. If your room is too hot or cold you’ll be
uncomfortable and restless, which could result in you being
awake for hours trying to remedy it! Open a window for a
constant cool flow of fresh air- especially in the summer.
10. Have a regular
sleep pattern
Try and get into a regular sleeping pattern. Going to bed at
midnight and waking up at 9am is more than enough sleep and
shouldn’t interfere too much with your social life. Just make
sure to retire within two hours and rise within one hour of the
same time every day, even on weekends! This may seem a
challenge at first but will become habit if you keep at it.
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Dr James B. Maas, sleep expert and
best selling author says:
“For sleep to be rejuvenating, you should
get your required amount of sleep in a
continuous block. Six hours of good, solid
sleep is often more restorative than eight
hours of poor, fragmented sleep. Don’t
allow yourself to doze for hours.”
Dr Frank Lipman, medicine expert and
author, says:
“You must prepare for sleep. Getting your
mind and body ready for sleep is essential.
Remove any distractions (mentally and
physically) that will prevent you from
sleeping.”