SUPER EASY TIPS

This month... SLEEP EASY

1 Take time to relax

Whether it’s taking a warm bath or reading a book, take time to relax before you go to bed. You could also write a to-do list before bed to free your mind from worrying about the next day.

2 Get into a routine

Sticking to a routine allows your body to programme itself to naturally fall asleep and wake up at certain times. Be strict about going to bed at a certain time.

3 Avoid technology

Avoid looking at your phone before bedtime. It emits a blue light that suppresses the hormone melatonin, essential for a good night’s sleep.

Create a restful 4 environment

Make sure your bed provides the correct support and that your bedroom is the right temperature. Pale colours and pleasant smells such as lavender also create a soothing setting.

5 Don’t clock watch

Worrying about getting enough sleep can itself stop us sleeping. Just resting is more productive than tossing and turning and looking at the clock every ten minutes.

6 Foods for sleeping

Eating healthily improves sleep, but some foods are particularly beneficial, such as milk, chicken, turkey and pumpkin seeds.

7 Foods to avoid

Stay away from spicy food, alcohol and big meals before bedtime. Sugary food is bad, too, because the energy spike and crash can play havoc with your body clock.

8 Darkness promotes sleep

Dark rooms make you feel sleepy. Invest in a dimmer switch, and put up heavier curtains or black out blinds to keep the early morning sun out.

9 Get active

Physical activity is great for sleep, but try not to do any vigorous exercise less than two hours before bedtime, as this can make it harder to drift off.

10 Focus on quality

There are five stages of sleep, which we experience in a cycle. Getting up in the night can interrupt this cycle and you might not reach the later stages – it’s a good idea to avoid too many liquids before bed.