Many people suffer from insomnia and sleep related problems. Tiredness can make you eat more, make you more emotional and less able to function as a human being. Never fear! From falling asleep to getting a restful sleep, we have some hints and tips on how to get a good rest here.
If you’ve ever had kids, this is all you ever get told- get into a routine! But this is essential for adults too. Go to bed at the same time on a night and get up at the same time in the morning. The bad news is this had to carry on even on a weekend. That’s right, if you’re getting up at 6am on a weekday you should, get up at 6am on a weekend.
Before you go to bed, try to wind down and relax. That means stop screen times, including mobiles, iPads and TV. Instead read books or magazines, take a warm bath or listen to relaxing music. Dim the lights low to signal to your body that bed time is approaching.
Stress affects not only if you can get to sleep but also the quality of sleep you have. Make a list of everything that’s worrying you before you go to bed to stop you thinking about them in bed. Take charge. If there’s one specific thing that’s worrying you face it and deal with it. If money is a worry, there is plenty of help. From StepChange, Money Advice Service and National Debtline. If you have a Provident loan and you’re worried about repayments, we can help.
When you’re tired it’s tempting to take a nap during the day and make up for your lost sleep. This can be bad for your sleep cycle If you must nap, make it for 15-20 minutes only and not late in the afternoon.
Your brain associates different rooms with different activities. For example, the kitchen is where you cook. Your brain needs to associate your bedroom with sleeping. Therefore, if you fall asleep on the sofa, your brain will associate sleeping with your sofa and not your bed.
As mentioned above, your brain needs to associate your bedroom with sleeping. Avoid watching TV in bed and having any distractions (i.e. your mobile phone, iPad) nearby. Get blackout curtains or blinds to ensure the room’s as dark as possible. Keep your room cool, dark and quiet ready for sleep.
Being active during the day can help you get a better sleep at night. Exercising helps, whether that’s going to the gym or taking a walk outside. Getting out in the daylight will also help you sleep better at night.
Food has an impact on how well you sleep. Foods high in sugar can hinder sleep, as can caffeine and alcohol as these are stimulants. Cigarettes are also stimulants so will impact on sleep. Avoid these from late afternoon onwards so they have chance to leave your system before bed. Hopefully our tips will help you get a good nights sleep. If you have any sleep tips, share them on our Facebook and Twitter pages.