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: research has shown that foods high in trptophan an amino acid which the body uses to make serotonin can actual help improve your sleep.   Serotonin actually slows down the nerve traffic, making the brain less busy.  Have a light evening meal such as rice, meat, fish or steamed vegetables but don't go to bed hungry! 

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.