20 Tips For A Great Nights Sleep

20 Tips For A Great Nights Sleep



Getting a​ good night's sleep helps us to​ be happier, more productive people, so here's some tips to​ help you get a​ good night's sleep:

1. Avoid drinking tea or​ coffee late at​ night

2. Stop smoking – nicotine is​ a​ stimulant and so can make it​ difficult to​ get to​ sleep and stay asleep

3. Go to​ bed at​ the same time each night so that you set a​ routine

4. Only use the bed for sleeping and sex

5. Use dimmers on your light switches, and dim the lights in​ the hours before you go to​ bed to​ mimic the change from daylight to​ night time

6. Avoid taking exercise in​ the evening – exercise early in​ the day to​ promote restful sleep

7. Try using affirmations, such as: “I let go of​ the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep

8. if​ you can’t get to​ sleep after a​ while, get up keeping the lights low and do something boring until you feel sleepy

9. Alcohol may help you get to​ sleep, but you are more likely to​ wake during the night feeling thirsty and needing to​ go to​ the bathroom

10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest

11. Get your allergies checked out, particularly if​ you wake craving particular food in​ the middle of​ the night

12. Avoid paying bills and similar jobs just before sleep

13. Try a​ herbal tea - chamomile, passion flower, lavender flowers or​ valerian are good, or​ take a​ herbal supplement such as​ scullcap or​ valerian

14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as​ you sleep

15. Try some flower remedies - there are lots of​ different types. in​ the Bach flower remedies you might like to​ try ‘vervain’ if​ you find it​ difficult to​ switch off from the
day; ‘holly’ if​ anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if​ you wake because of​ nightmares

16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if​ you are awake because of​ stress

17. Try taking supplements – magnesium and calcium can work well

18. if​ you suffer with hot flushes/flashes, try some natural support for your endocrine system at​ this time. I personally recommend Neways wild yam and chaste berry cream

19. Many alternative and complementary therapists have success with people with sleep problems. Find a​ local therapist and ask them if​ they have experience in​ this field

20. Sleep problems can be a​ sign of​ an​ underlying medical condition (e.g. thyroid problems or​ depression), so get this checked out with a​ suitably qualified health professional




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