Twelve Tips For A Better Nights Sleep
The human body needs sleep. Over the last century the amount of sleep people get each night has declined by over an hour. It is estimated that at the turn of the twentieth century we averaged nine hours per night. Today the average is under eight hours per night.
It is fair to say that life has changed. Today we have a 24/7 society where the electric light allows for a multitude of activities to be done after dark.
Nobody wants to turn back the clock, yet there also is no such thing as a free lunch. Tiredness is one of the commonest complaints I hear from patients. In turn, lack of sleep is the commonest reason for this. There are many health issues associated with lack of sleep. Even our chances of becoming obese or getting high blood pressure are influenced by our sleep patterns.
So what can you do to sleep better?
There are two categories here. The first group is what you do during the day to help you sleep better at night.
- Do regular exercise.
- Take up meditation yoga or tai chi.
- Eat more fruit and vegetables and less refined processed carbohydrates.
- Manage your stress.
The second group is things you do in the lead up to, and the time of going to bed. Not everything works for everybody, so use what works for you.
- Have a routine. Go to bed around the same time each night.
- Switch of screens, be it TV or computer at least 45 minutes before bedtime.
- Burn some fragrant candles with a calming scent.
- Do not drink caffeine after 6pm.
- Listen to calming forest music or play a guided relaxation.
- Have a comfortable mattress and pillow.
- Make the bedroom dark and quiet.
- Drink a calming tea like chamomile tea.