I get asked about sleep a lot by clients so here are 12 things that most professionals agree help with sleep
1. Active, healthy exercise and improved physical output can really help your body rest well at night, also mental activity is important too so that your brain is ready to rest rather than full of energy and thoughts. Try not to exercise too close to bedtime.
2. Watch what you eat and drink, healthy food and drink are important. Caffeine too close to bedtime can really impact sleep quality, and many people find the cut off point for caffeine consumption varies per person. Also spicy food late at night can contribute to bad sleep. Avoid alcohol, it is a stimulant and a depressant, it doesn’t help you sleep it has the opposite effect. Also smoking is stimulant so a fag before be is not recommended.
3. Make your bedroom a sleep-friendly environment, soft bedding, black out curtains, natural light alarm clock, ear plugs, well maintained bed, bedding and mattress, not too hot or cold where possible.
4. Relax and unwind before bed, don’t go from a stimulant activity straight to bed as it will only cause you to feel more awake.
5. Resist the weekend lie-ins as they really make no difference other than to mess with your bodies natural rhythm, catching up on sleep is not a thing, good sleep over several nights will provide a better result and avoid that sleep hangover feeling you get after a lie in, also a lie in will just reduce your feeling of needing to sleep that night. Setting a wake up hour is useful eg 7am to 8am.
6. A good bedtime ritual or routine can be really important. Things such as having a set bedtime eg between 10pm and 11pm. Don’t wash your face or get changed right before bed, these will wake you up so try to get ready then do something relaxing, if you like a nice warm bath try this an hour before sleep. Try not to do energetic exercise or have enthusiastic or heated conversations. Avoid over stimulating behaviours like thriller films. Try relaxing activities like books, crosswords, mindfulness, relaxing music, audio books.
7. Don’t stay in bed and think about not being able to sleep, get up and do something. Try to make this something neutral and calming, so not exercise or something that will energise you.
8. Monitoring your sleep can sometimes help, this can be done easily with most smart watches. You may find certain patterns such as you always wake at dawn so light is waking you, or at 6am when the neighbour gets up, or you sleep better/worse after a particular activity
9. Keep a notebook by your bed and note down thoughts that are in your mind so you can look at them tomorrow
10. Speak to a professional, a doctor or therapist could help you better understand your sleep issues, some therapies like CBT and hypnotherapy are helpful with sleep and person centred talking therapies are helpful for those who are struggling to sleep due to stress.
11 Your bed is for sleep (and sex), try not to associate it with other stressful things like work.
12 Be aware of your circadian rhythm. These are your bodies natural sleep and energy patterns and can differ between people.
If you’d like video, telephone or face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds at laura@wrightminds.co.uk or on 07598810304