Sleep
13 tips for a restful night's sleep
Everyone knows they feel better after a good night's sleep. But for some, sleep does not come easily.
As we get older our normal sleep patterns change. Most people (but not all) find they wake earlier than they did when younger and get tired earlier in the evening. This can lead to unnecessary concerns, which may result in seeking help to sleep, usually in the form of taking sleeping tablets.
Unfortunately, using sleeping tablets on a long-term basis produces problems, such as dependency, increased risk of falls, confusion and difficulties with driving. Research has shown that taking sleeping tablets for more than 10 nights in a row can make sleeping difficulties worse.
If you're taking sleeping tablets on a regular basis, ask your doctor about ways to help you stop taking them. It may be necessary to stop taking them gradually, taking several weeks to stop completely.
The following hints may help you get into better sleeping habits:
- Try to go bed and get up at the same time each day, including weekends, even if you have had a disturbed night's sleep.
- Whether you are an owl or a lark, don't fight it. Nature has it's own plan here.
- If you really need to catch up on sleep, it is better to go to bed earlier than normal and still get up at the same time as normal.
- Keep your bedroom dark, cool and quiet and that your pillows, sleep surface and coverings are comfortable.
- Avoid daytime naps.
- Wind down prior to bedtime.
- Try milk or a light snack before retiring.
- Take a warm bath, but not right before bed.
- Go to bed when you’re tired.
- If you’re awake after 20 minutes, get up and do something relaxing in another room.
- Avoid strenuous exercise or a heavy meal just before going to bed.
- Don't smoke or have excessive alcohol or caffeine drinks late in the evening.
- Be active in the day. Regular exercise improves sleep, but not directly before bedtime.
- Bedroom clocks can be a distraction.
- Try scheduling worry time during the day; write worries down then let them go.
- Read a long boring legal document - bet you don't get to the end of it!
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