So try the following to improve your sleep pattern:
- Try to go to bed and get up at the same time every day, whether you're tired or not.
- Making sure your bedroom is at the right temperature, consider whether you need a lighter or heavier duvet etc.
- Exercise each day, even if it's only moderate, such as swimming or walking. People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week (Science Daily Nov 2011).
- Avoiding stimulants such as caffeine before going to bed - try a milky drink instead.
- Avoid alcohol as this encourages unnatural sleep. You may fall asleep easily, but you'll almost certainly wake up during the night.
- Don't eat or drink a lot late at night.
- Try relaxation techniques before going to bed, such as yoga, hypnosis or simply listening to music.
- Don't watch the TV or stare into an ipad or mobile phone too close to going to bed. The screens have a white light which reflect into your eyes telling your brain it's daytime!
If you can't sleep, don't lie there worrying about it. If after a while of not sleeping, simply get up and do something relaxing such as reading or listening to music.
If your sleep problem persists, seek help. It is strongly advisable to visit your GP and therapies such as Hypnotherapy, Acupuncture, and Aromatherapy can really help as long as there are no underlying health issues causing the insomnia.
If you would like to book an appointment or find out more about help dealing with insomnia contact Christine on:
0780 9690 964 or email.