Below is a summary of tips covered on my talk "A good nights sleep is important"
How to prepare for sleep:
- Make sure your bedroom is comfortable, quiet, correct temperature, dark, boring!
- No TV, computers, iPad, laptops, phones in bedroom
- Suitable bedding for season, ear plugs / eye mask if required
Do's and Don'ts for a good night's sleep:
- Routine
- Wakefulness during the day, sleepiness at night
- Try to develop a good sleeping pattern - same time to bed, same time to get up (1 hour variation at weekend).
- No daytime naps
- Do not do anything mentally demanding 90 minutes before bed
- Develop your own individual night time routine to help you wind down. E.g. a stroll, followed by a bath, some light reading and a warm drink (without caffeine)
- Resist the temptation to lie in even after a bad night
- Switch the light off when in bed, Soft music (time switch)
- Relaxation meditations, breathing exercises
- Healthy diet
- Regular exercise (aim for 30 mins per day 5+ days per week)
- Avoid caffeinated drinks or reduce to 3 per day last drink at 4pm
- Avoid alcohol
- Sleep diary: Time in bed, time asleep, food, exercise, feeling throughout the day
- Practice sleep restrictive therapy, up after 20 mins if not asleep – repeat as necessary. Go to bed when you are tired – listen to your own internal clock
- Journal in the evening about your day and anything that may be worrying you
- Listen to the language you use around sleep
- Become aware of your thoughts and your internal dialogue
- Paradoxical Intent – Try not to sleep (used for people who have trouble getting to sleep)
- Accept some people are better sleepers than others
- Exercises to help calm the mind and body
To effectively relax, we need to activate the body's natural relaxation response and help bring the nervous system back in balance - examples include:
1) Breathing meditation
2) Body scan
3) Progressive muscle relaxation
