Here are eight all-day strategies to help you sleep well.
AVOID SLEEP THIEVES
Avoid overindulgence in substances that can interfere with your sleep. This includes caffeine – found in coffee, tea and chocolate – nicotine and alcohol.
TAKE SOME TIME TO UNWIND
Before going to bed, make sure you take some time out to unwind from the stresses of the day. You could try reading, listening to music or using aromatherapy oils in the bath to help you unwind and relax after a long day.
MAKE IT A HABIT
Get into the habit of going to bed at a regular time each night and getting up at the same time each morning.
SET THE SCENE
Make sure your bed is comfortable, and that your bedroom is dark and quiet.
COMFORT IS KEY
Keep the room at a temperature of 18 to 24°C (64 to 75 F) – ideally, it should be a warm environment.
LAVENDER TO HELP YOU SLEEP
Add a few drops of relaxing lavender essential oil to a tissue and place it near or under your pillow.
WHAT TO DO IF YOU’RE NOT SLEEPY
If you can’t get to sleep within 15-20 minutes, you should get out of bed, leave the bedroom and something quiet and not at all stimulating – read a book, watch television or listen to soothing music. Do this until you feel sleep again.
WRITE IT DOWN
If you find yourself worrying about something, write it down in a notebook and try going back to bed. Tell yourself that you will deal with it tomorrow once you’re well rested.