Good Sleep Guide
Struggling to get enough shut-eye? Take a glance at our soothing sleep suggestions and you should be slumbering away in no time.
Before Bed
It's not just your evening routine that can affect the way you sleep; the things you do during the day can make a big difference too. The good news is that you don't have to make huge changes to your lifestyle to improve your sleep, simply try following a few of our Before Bed suggestions...
- Take regular exercise through the day
- Caffeine stays in your system for six hours so avoid drinks containing it after midday
- Don't eat, drink alcohol or smoke in the three hours before going to bed
- Avoid upsetting news or violent films/programmes before bed
- Drink hot milky drinks before bed, such as Horlicks
- Take a warm bath in the evening and add some lavender essence for extra relaxation
- Set a regular bed time and try to stick to it; make sure it's a time when you usually feel sleepy
In Bed
Once you are in bed there are things you can do to make sure you are as relaxed as possible. Make sure your mind, your bed and your bedroom are optimised for great sleep by trying some of our easy In Bed sleep suggestions...
- Ensure that the temperature of your bedroom is not too hot and not too cold
- Make your bedroom a peaceful place; avoid having a television in this room
- Instead of watching TV in bed, read a book
- Avoid distractions: turn your alarm clock away from you so that you can't clock-watch and put your mobile phone on silent or switch it off (the alarm function will still work)
- Try quiet meditation and soft music if you can't sleep
- Avoid bright lights if you wake up in the night but if you really can't sleep, get up and read a book rather than lying there worrying about it, then go back to bed when you're sleepy
- It's best to set yourself a regular wake-up time and try to stick to it, even on weekends (but, don't worry, we won't tell if you have the occasional Sunday lie-in!).
So, now you know what to do to help yourself get the best night's sleep possible, why not take a look at sleeping positions to find out what your night time body language could be revealing about your personality?