Sleep Hygiene

Sleep is a fundamental aspect of our lives. Although the act of sleeping is seen as a very peaceful and dorement state, it is actually a very active time for the mind and body. Sleep is when we grow, repair, process memories, balance hormones and fight infections and many other functions. We often take this for granted and wonder why we get run down, suffer with aches and pains and feel as tired waking up as we do when we go to bed.

There are many ways to improve your sleep - here’s just a few.

-Create a relaxing environment prior to going to bed

  • Dim the lights in the house, by utilising lamps

  • Turn down the TV or music

  • Cosy bedding and comfy mattress

  • Lavender spray on the pillow

-Create a dark environment whilst sleeping

  • Use black-out blinds

  • Try an eye mask

Create a quiet environment whilst sleeping

  • Use Earplugs

  • Set boundaries with your family or co-habitants

Change in temperature

  • Hot shower before bed

  • Open the window and sleep in a cool room

  • Go for a walk whilst the temperature is cool outside

Reduce the use of electronic devices

  • The bright screen can reduce the production of Melatonin, the hormone required to induce sleep

  • Stop responding to messages and emails at least 30 mins before bed

  • Stop scrolling aimlessly - prioritise sleep

  • Don’t be tempted to check your phone in the night

  • Utilise sleep mode.

Reduce caffeine at least 6 hours before bed

  • This includes tea, coffee, cola, energy drinks and green tea

  • Switch to decaffinated alternatives

Consider when you exercise

  • Exercise in the morning or a few hours before bedtime - can promote good quality sleep

  • The increase in adrenaline and cortisol which is produced during a run or a workout can negatively impact your sleep, give it chance to subside

  • Muscles can become twitchy - preventing a good quality sleep

  • Dehydration can cause poor sleep

Reduce ruminating thoughts

  • Have a notebook at the side of your bed in case you can’t sleep / wake up with something on your mind

  • Write down the thought so you can remember at a more appropriate time

Create a Routine

  • A series of tasks performed in the same order each night which tells the brain that it’s bedtime - this could take a few weeks but routine is the key

  • For example, shower, teeth, Pjs, read for 20mins, lights off

  • Same bedtime and wake up time every day, even at the weekends - eg 10pm - 6am

Don’t lie in bed during the day

  • This is for sleep only

Consider alcohol consumption

  • Regular drinking effects the quality of your sleep

  • Alcohol induced sleep doesn’t allow for restorative sleep