We all know a good nights sleep can make a big difference and equally a sleepless night can leave us feeling, well, a bit rung out and not at our best! There are lots of things that can affect a restful sleep including, stress, worry, noise, pain or caffeine. But there are many things you can try to help yourself sleep well. Here are a few suggestions:
? Establish a regular, relaxing bedtime routine (lets you unwind and sends a signal to your brain that it’s time to sleep)
? Create a restful environment: dark, cool and quiet makes it easier to fall asleep and stay asleep.
? Try to go to sleep and wake up at the same time each day.
? Exercise regularly but avoid vigorous exercise near bedtime if it affects your sleep.
? Avoid caffeine and alcohol before bed. (They can stop you falling asleep or reaching a deep sleep)
? Screen times, TV -smartphones and tablets in bed. Everyone is different but it might be worth leaving screens off in bed. The light from screens can have a negative effect on sleep, Social media, news and games can all stimulate your brain and make you feel anxious.
? Write down your worries if you lie awake worrying about tomorrow. This can help put your mind at rest as you have acknowledged them.
? If you can’t sleep, don’t worry. Get up and do something relaxing like listening to music or reading until you feel sleepy.
? If sleep problems don’t respond to self-help, talk to your doctor. It may be worth keeping a sleep diary for 10 days before your visit so you can explain the problem.
Yoga can also help relax you into a restful sleep. Try this great yoga nidra video below from our lovely Yoga instructor Nicole.