10 tips for a better nights sleep

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10 tips for a better nights sleep

14th November 2014 10:56 AM

Author: Sally Race

All of us have difficulty sleeping from time to time. It may be getting to sleep that is the issue, waking too early or waking throughout the night.  Whatever it is, its best to take a few simple steps to get back on track and get yourself back to a normal refreshing sleep pattern.

As you know your days are brighter after a good nights sleep, so give these tips a try and see how quickly it makes a difference:

  1. Create a regular go to bed and get up time, i.e. 11.00 p.m -7.00 a.m.
  2. No screens for an hour before bedtime (TV's, Tablets, Phones). Your bed is for sleep and loving only.
  3. Create a bedtime routine and stick to it.
  4. No caffeine for four hours before bedtime.
  5. No high sugar foods or drinks for four hours before bedtime.
  6. Make your bedroom as dark as possible with thick curtains or 'blackout' blinds.
  7. Turn your bedside clock around so you cannot see the time. Don't look at the time if you wake in the night, just trust that your alarm will wake you when its time to get up and if its not sounded then you can go back to sleep.
  8. If you have woken and are not able to drop back to sleep within a reasonable time and/or you start to get irritated, get up and make yourself a warm drink (not caffeinated). Milky drinks are good as they contain the enzyme Trytophan which can help create a sleepy feeling. Maybe read a little and then go back to bed.
  9. Take a few minutes in the daytime, everyday to relax. Meditation or self-hypnosis are great ways to do this. Even as little as 10 minutes a day can make the difference.
  10. Get active. Increase your physical activity during the day.

If sleep is still a problem a few weeks after trying the above then it may be worth seeking help.  It is easier to get someone back on track if they take early action to resolve the problem.


Sally Race - https://derbyshirehypnotherapy.co.uk/

Tags: Insomnia, Relaxation, Sleep

Treatments: Hypnotherapy

Practitioners: Sally Race, Richard Smith

The views expressed in these blogs are those of the blog authors and do not necessarily reflect the views of The Bridge Centre for Natural Health.

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