A better night's sleep in ten easy steps

A good night’s sleep is probably one of the most under-rated means of leading a healthy and stress free existence. If you are finding it difficult to sleep, the simplest of all solutions are always the best. The adjustments that you need to make are more towards what you do before you go to sleep rather than what you do once you get into bed. Here are some useful tips to obtain a better night’s sleep:

Routine: Build a routine, such as a quick shower or a hot water bath, reading a book, or watching a relaxing film, before you get into bed. This puts your body into a relaxed mode and makes it easier to slip into a good night’s rest.

Gentle Exercise: Try not to do strenuous exercise prior to going to sleep. The body needs time to unwind before sleep. Gentle relaxation exercises are more beneficial.

Relax: Try not to indulge in activities that energize your brain cells, they take a long time to settle down, and by the time they do that, half the night is over.

Avoid certain drinks: Avoid caffeine and tobacco and alcohol at night. If you do have to indulge in them, try to do so at least two hours before you get into bed. Some people find that a warm milky drink helps them to sleep.

Light meals: Our grandparents always told us to eat our meals 2 hours before we went to sleep and that advice still holds good. It may not always be possible due to the present day lifestyles, but we can control how much we eat and drink at night.

Environment: A comfortable environment is essential to having a good night’s sleep. Ensure that you bedroom is quiet and clutter-free. Soft and clean sheets, good quality pillows, warm and comfortable duvets or comforters are all added inducements to sleep.

Mattress: It is essential that you have a comfortable and suitable mattress. Backaches can occur if there is a gap between any part of your back and the mattress. Inflatable airbeds are a good option and very conducive to a good night’s sleep. A good airbed will support your body, particularly your spine without seeming too soft or too hard and it is one of the most comfortable “mattresses” to sleep on.

Pillows: Ensure that you pillows are comfortable. The wrong pillow can lead to neck and spinal problems and headaches.

Consider vitamin supplements: Calcium and magnesium produce a relaxing effect on the brain and can solve problems of leg cramps at night.

Avoid naps: A good siesta in the middle of the day may be a cause for sleeplessness at night.

If despite trying all these ways and means you are still not able to sleep, get out of bed, and sit somewhere else. Read a book, or magazine, do something else, until your body once again begins to feel sleepy.

Remember it is better to sleep comfortably for fewer hours, rather than have a disturbed sleep for many hours.