If you're struggling to head off to the land of nod every night, and would like to sleep better, here's ten quick tips for a better night's kip.....from #TheSnoozery
1. Buzz off
Avoid the stuff that gives you a buzz in the late afternoon and evening. Say no to caffeine, nicotine, and alcohol if you can. A cup of coffee in the afternoon can delay you dropping off, and more than a glass or two of beer or wine will make your sleep more restless. It’s not just tea and coffee you have to look out for but chocolate, medicines and some soft drinks too.
2. Work it out
If you exercise you need to give your body a chance to unwind after a workout. Ideally aim to finish up at least three hours before you go to bed.
3. Stay cool and comfortable
Keep your bedroom at a comfortable temperature. Most people sleep better in a cool room so keep an eye on the thermostat and open a window but watch out for letting in unwanted noise. Wear loose natural fabrics like cotton for maximum comfort and a good bed and pillow is worth the investment.
4. Eat light at night
Don't eat too much too close to bedtime. If you need a snack before turning in, choose a high-carbohydrate food such as a bowl of cereal.
5. Get into good habits
When evening comes, if you find yourself falling asleep on the sofa take yourself off to bed. That late film may seem attractive but you’ll regret a lousy night’s sleep.
6. Over to the dark side
Sleep comes easiest and best in a dark environment where there’s less stimulus. Take steps to block out unwanted light and noise that can wake you from a light sleep. Consider investing in a pair of blackout blinds, a good curtain lining or a quality sleep mask to keep the light pollution out.
7. Stick to a routine
Establish a regular bedtime routine for yourself. This may be easier said than done with young kids or a snoring spouse. Wind down an hour or so before bed, put aside any work you've brought home from the office and forget the e-mails. Soak in a relaxing hot bath with lavender oil or bubble bath, make a cup of herbal tea or warm milk, and snuggle down with a good book before you turn out the light.
8. Don't force it
If you can't go to sleep after 30 minutes, don't stay awake in bed tossing and turning. Get up, go into another room, and listen to calming music or read until you feel sleepy. You can't force yourself to fall asleep if you aren't ready.
9. Just bedtime stuff
If you are in the habit of watching TV in bed at night, stop. Use your bed only for sleep and sex. You should associate your bed only with bedtime activities. Try to clear your mind - don't use bedtime to solve your daily problems.
10. Capture your cares away