Here are 12 tips on how to get a good night’s sleep,
thanks to the team at the Edison Healthcare Clinic.
Stick to a sleep schedule
We should aim to go to bed and wake up at the same
time each day. People generally have a hard time adjusting to changes in sleep
patterns. Unfortunately, sleeping late
on weekends doesn’t make up for poor sleep during the week. If necessary, set
the alarm for bedtime.
Don’t exercise too late in the day
Exercise is excellent and we should try to exercise at
least 30 minutes on most days. But try to time it no later than 2-3 hours
before bed.
Avoid caffeine & nicotine
Coffee, black and green teas and chocolate all contain
caffeine, which is a stimulant. Even consuming these in the afternoon can
affect your sleep. Nicotine is also a stimulant and smokers will often wake up
earlier than they would otherwise, due to nicotine withdrawal.
Avoid alcoholic drinks before bed
The presence of alcohol in the body can reduce your
REM sleep, keeping you in the lighter stages of sleep. This affects processing
of memory and emotions.
Avoid large meals and beverages late at night
A light snack before bed is okay, but a heavy meal can
cause digestive issues, which interferes with sleep. Drinking too many fluids
can cause frequent awakening to urinate.
Where possible, avoid medicines that delay or disrupt
your sleep
Some commonly prescribed heart, blood pressure or
asthma medications, as well as some over the counter and herbal medicines for
coughs, colds or allergies, can disrupt sleep patterns. If you have trouble
sleeping, it may be
worth speaking to your doctor or pharmacist to see if
any of the drugs you’re taking may be contributing to this.
Don’t nap after 3 pm
Naps are great, but taking them too late in the day
can make it hard to fall asleep at night, as they reduce the natural ‘sleep
pressure’ that builds each day.
Make sure to leave time to relax before bed.
It’s important to have time before bed to unwind. Try
to schedule your days so that there is time to relax before bed.
Take a hot bath before bed.
The drop in body temperature after a bath may help you
to feel sleepy and the bath can help you to slow down and relax before bed.
Have a dark, cool (in temperature), gadget-free
bedroom.
We sleep better at night if the temperature in the
room is kept on the cool side. Gadgets such as mobile phones and computers can
be a distraction. A comfortable mattress and pillow can set you up for a good
sleep. Those with
insomnia will often watch the clock. Turn it away from
view, so you don’t have to worry about the time while trying to sleep.
Get the right sunlight exposure
Sun exposure during the day helps us to regulate
sleeping patterns.
Try to get outside in the natural sunlight for at
least 30 minutes per day.
Don’t stay in bed if you (really) can’t sleep
If you find yourself still in bed for more than 20
minutes, or you’re starting to get anxious in bed, get up and do something else
until you feel sleepy. Keep the lights dim. Anxiety while trying to sleep can
make it harder to fall asleep.
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