Published June 6, 2020 at 3:33 pm
Top tips for a better night’s sleep
Many people have been struggling with getting a good night’s sleep during lock down. This of course can be for many reasons. For some, it is the worry about their future and what life will be like post Covid, for others it’s the anxiety around getting Covid and for many ‘just’ not being in the usual routine of going to work etc.
I have written about the importance of routine before and seemingly; this proves my philosophy to be correct. So, with that said, what can we do, in order to get a good night’s sleep?
Here are a few tips that may help:
- Try very hard to do some daily exercise, this can be anything….gardening, walking, decorating, anything that’s energetic. You will be amazed the difference it will make to getting both your mind and your body tired.
- Stick to a routine, it doesn’t matter what the routine is exactly. What is important is sticking to it. Routine keeps us feel surprisingly safe. As children we often have a bedtime, a teatime a bath time, this keeps children safe and secure as they know what’s coming. We are no different.
- Have a going to bedtime and a getting up time. I for example set an alarm for every day of the week. At weekends it’s later by an hour or so, but it’s still a reminder of routine. So set your alarm for a wake-up time and while you are at it, you might like to set a going to bedtime too.
- You might like to try introducing a bedtime routine that will help you to feel sleepy. This might include a milky hot drink (not coffee or tea though), listening to a relaxing piece of music, reading or meditating. Whatever works for you………why not give it a try.
- Avoid taking naps in the afternoon, power naps can impact greatly on a good night’s sleep. It might sound obvious, but you would be amazed how many people find themselves dropping off in the middle of the afternoon.
- Evaluate your bedroom. Is your bedroom too warm? This is a common sleep breaker as people often wear warm clothing along with a heavy duvet and sometimes even a hot water bottle. Temperatures should range between 60 and 67 degrees for a comfortable night’s sleep. You might want to consider getting black out blinds if light disturbs you. It is also worth considering the comfort of your bed and pillows! A large number of us put off mattress purchases and continue to put up with lumber issues and neck complaints as it’s not deemed to be essential. A good night’s sleep is very essential!
- Avoid alcohol, coffee, and heavy meals late in the evening as these play havoc with your digestive system. It is probably better to eat earlier in the evening as this will allow you time to digest your food properly. If you are hungry before bedtime have a tiny snack to see you through.
- Finally, if you can’t get to sleep why not get up and do something. There is nothing worse than lying there wondering when you will eventually drop off. Just get up and try not to give yourself a hard time about it. The more you worry the worse it will be. Easy to say, but true!
I hope these tips help however, if they don’t there is plenty of help online and even sleep specialists.
The main thing is to admit you have a problem and then try some or all of the above to try to address it………….you’ve nothing to lose.