HOW TO GET A GOOD NIGHT’S SLEEP
AVOID CAFFEINE SEVERAL HOURS BEFORE BEDTIME. A cup of coffee (or tea or cola) can have a stimulating effect and stop you dropping off. SKIP THE NIGHTCAP – alcohol may make you feel tired but it can disrupt sleep patterns by reducing the cycle of restorative rapid eye movement (REM) sleep. And, as alcohol is a diuretic, frequent trips to the bathroom may prevent a good night’s sleep. SWITCH OFF TABLETS AND TVS AT LEAST ONE HOUR BEFORE BEDTIME. The light emitted from electronic devices suppresses melatonin, the hormone that controls our body clock. Reducing melatonin makes it harder to fall and stay asleep. REGULATE YOUR BODY CLOCK BY STICKING TO A SLEEP SCHEDULE. Avoid sleeping in, even at the weekend. People who exercise regularly sleep better at night and feel less tired during the day, although it’s recommended to try to finish workouts at least three hours before bedtime. IF YOU ARE TOO HOT OR TOO COLD YOU MAY HAVE TROUBLE SLEEPING. In general, bedroom temperature should be between 15 and 19 degrees celsius. Warming your body with a bath or shower can help induce sleep when there’s enough time to cool off afterwards.