How to get a good night's sleep!

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How to get a good night's sleep

Posted April 8, 2006

The importance of getting a good night’s sleep cannot be understated. Sleep allows the body to re-energise and undergo physical and psychological repair. The effects of a poor night's sleep may include tiredness, impaired thinking and reflexes, poor concentration, impaired memory retention and recall, and moodiness. The amount of sleep needed varies from person to person. While most people are happy with about 7 or 8 hours of sleep, some people only need 5 to 6 hours, while others 9 to 10. If you’re not sure what works best for you, try getting 7 or 8 hours initially and reduce or increase that time as required.

A list of 21 tips for getting a good night’s sleep (without medication) is given below:

1.	Avoid coffee and other forms of caffeine after about 4:00 pm in the afternoon.
2.	Reduce or manage stress in your life.
3.	Clear your thoughts before going to bed by writing them down.
4.	Take a warm relaxing bath before bed - showers tend to wake you up.
5.	Remove any distractions from your bedroom. The room should be dark and free from noises.
6.	Help and encourage a snoring bed partner to manage their problem.
7.	Make sure your bedroom is at a comfortable temperature. It’s better to be slightly cooler than warmer.
8.	Make sure your bed is comfortable. Is the bed itself ok? Do you need to replace the mattress or linen?
9.	Wear bedclothes that are comfortable, unrestrictive, and that keep you at a comfortable temperature throughout the night.
10.	Wear socks to bed in winter but not in summer.
11.	Go to bed at the same time every night to establish a sleeping pattern. The best time to go to bed is around 10 pm (unless irregular shift work prevents this).
12.	Try to get the full 7 to 8 hours of sleep (or whatever works for you).
13.	If you can’t sleep or you wake up in the middle of the night, get out of bed and try again a little later.
14.	Avoid drinking alcohol or smoking for several hours before bed. Alcohol can make you drowsy initially, but can cause you to wake up during sleep.
16.	Avoid liquids two hours before going to bed otherwise you may need to go to the toilet in the middle of the night.
17.	Go to the toilet just before you go to bed (to prevent you getting up in the middle of the night).
18.	Avoid napping during the day as this can affect your ability to sleep properly later.
19.	Have a light snack before going to bed. Certain foods that contain an amino acid called tryptophan can promote sleep because they help the brain produce serotonin. Such foods include turkey and milk (but be mindful of not consuming too many liquids before bed).
20.	Listen to soft relaxing music while falling asleep if this helps.
21.	Try to think inane or mindless thoughts in bed (like counting sheep!).

If these tips don't help you get a better night's sleep, seek professional medical advice.

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