De-stress yourself to a good night's sleep

 
Keep a healthy daily routine

• Exercise during the day: take a 30 minute brisk walk, give up lifts and opt for stairs!

• Stick to a healthy and balanced diet: have light evening meals such as rice, fish, pasta, soup or steamed vegetables and avoid eating after 7pm. Don’t go to bed hungry though!

Say no to unhealthy habits

• Stop smoking as cigarettes contain nicotine that can keep you awake.

• Avoid taking Vitamin C in the evening - it is a stimulant and can keep you up.

• Caffeine affects the quality of your sleep, so try cutting it out after lunch time.

• Alcohol can also leave you wide awake, so try to avoid it in the late evening, or perhaps altogether.

• Share your worries with a friend or your partner. 

• Avoid eating and working in your room, keep it as a haven for relaxation.

Optimise your sleeping environment

• Make sure you have a comfortable mattress and pillows. It’s worth the investment as they will last for years!

• Sleep in comfortable pyjamas.

• Make your room as dark and quiet as possible.

• Try to ensure your room isn’t too warm. A temperature of 15-19^oC is ideal.

Create a bedtime routine

• Try to go to bed and wake up at the same time each day to help regulate your body clock.

• Use relaxation techniques such as yoga or having a warm bath 2 hours before bed time.

• Swap your evening cup of tea for a cup of herbal tea such as chamomile, rosemary or lavender

• Stop working 2 hours before going to bed.

• If you can't fall asleep read a book or listen to relaxing music.

• Read a book if you wake up during the night.

Other natural options which may help with a good night's sleep

• Natural relaxing teas such as tilia, chamomile, valerian or passiflora.

• Lemongrass can promote a restful and natural nights sleep.

• A glass of warm milk can help promote sleep according to traditional folklore.

• Lavender oil on your pillow has also been used for many years to help people fall asleep. 

All good but I still can't sleep!

There is a wide variety of sleep conditions such as disturbed sleep, insomnia, sleep apnoea, narcolepsy and restless leg syndrome. The key to a better night's sleep is establishing the cause of your sleeplessness – if you continue to have sleeping difficulties, consult your doctor immediately.

Important: Always consult your doctor if you are experiencing sleeping problems.