The importance of good quality sleep cannot be stressed enough, especially in today's culture, which encourages us to take on more challenges than ever before.
The amount of sleep that is optimal for you depends on a number of different factors including your age and genetic makeup, the activities you participate in during waking hours, your health status and the general quality of your sleep. If you do not wake up feeling refreshed the chances are you have not had enough of the good stuff.
If you would like to improve the quality of your sleep try some of the following tips to induce a more restful slumber:
The Power of Writing
- Make a detailed note of any worries, concerns or creative ideas before going to bed. If you wake up in the middle of the night with your mind buzzing and it hasn't stopped after 10 minutes or so go to a different room, scribble down all your thoughts and then allow yourself to switch off again.
- Make a list of things you have to do, so you can stop worrying about forgetting them.
- Keep a personal journal of reflections, inspirations, encounters and experiences. This has been proven to improve sleep quality.
Take Measures for a Healthier Lifestyle
- Take regular exercise, but not too late in the day, because this can stimulate the body and raise its temperature.
- Avoid eating anything heavy within 2 hours of bed and do not drink lots of fluids in the run up to bedtime, as this will lead to frequent trips to the bathroom.
- Avoid alcohol in the evening and when you do drink, keep your intake within recommended limits (up to 2-3 units per day for women and 3-4 units per day for men).
- Avoid smoking. Nicotine is a sleep-disrupting stimulant.
- Avoid caffeinated drinks and snacks and remember that caffeine can affect sleep even if taken 10-12 hours before bedtime.
Establish Routine
- Try to stick to a regular routine, even on days of rest such as holidays and weekends.
- Develop relaxing bedtime rituals and routines, for example take a soak in a warm, candlelit bath or listen to a favourite piece of soothing music.
Nurture Your Resting Environment
- Make sure the room is comfortable for a good night’s sleep, i.e. dark, well-ventilated, quiet and free from stimulating smells.
- Reserve the bedroom for sleep only and try not to have a television in there.
Consider Alternative, Natural Approaches
- Try using essential oils such as lavender, neroli or roman chamomile.
- Sip a calming herbal infusion as you prepare to go to sleep. Passiflora, chamomile, lemon balm, skullcap and valerian are all popular choices (if you are pregnant or breastfeeding seek advice from a qualified medical or herbal practitioner before taking any herbal preparations).
- Take up meditation. There is a huge variety of different techniques out there, so you can pick something which appeals to you.
- Find out about alternative therapies available in your area. Treatments such as massage, acupuncture or reflexology can have a profoundly beneficial effect on sleep quality.
If problems persist and you find yourself losing sleep over losing sleep, seek further advice from a qualified health practitioner.
The copyright of the article Sleep Easy in Mind/Body Fitness is owned by Emma Gibson. Permission to republish Sleep Easy in print or online must be granted by the author in writing.
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