Monday, 9 February 2015

10 ways to get a good night's sleep

Struggle to get a good night's sleep? We've put together our top ten tips to help you sleep better.

  1. Put away the gadgets and TV. The blue light emitting from these devices lowers your melatonin levels. These hormones are what sends sleep signals to your brain and allows you to drift off. The blue light blocks these signals.
  2. Create a calm atmosphere by clearing out unnecessary clutter. You want to look forward to going to bed. Make it as cosy as possible and have low, dim lighting.
  3. Avoid drinking caffeine or alcohol after 5pm
  4. Do exercise, but gently and not after 8pm
  5. Read a book to unwind and forget the day's troubles.
  6. Write a list of to-dos for the next day, or simply list your concerns. Better to be on paper than going round your head whilst you try to sleep.
  7. Keep your bedroom temperature low, an optimum level is 16-18 degrees. Layer up with a warm duvet to compensate. The cool temperature in the room will help to lower your body temperature and bring on sleep.
  8. Don't have big meals just before bedtime. Try to eat before 8pm at the latest.
  9. Quite smoking! The nicotine is a stimulant and will keep you buzzing at night.
  10. Check your mattress - if it's older than 7 years' old then you probably need a new one, it can change the way you sleep and change your life. Go to a specialist for expert advice.

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