There are very few things more frustrating than not being able to sleep. A poor night’s sleep can leave you tired and irritable the following day, making it difficult to concentrate on work and increasing the stress of in your life. There is a lot of advice available on how to get a better night’s sleep, with some of it based on fact and some on fiction.
Counting sheep is a common suggestion. The idea is that if your mind focuses on something dull and repetitive you will get bored and fall asleep more easily. In truth, what is more likely to happen is that your mind will start to wander and focus on other issues, or the sheep will misbehave and start running around, making counting them more frustrating than being awake.
An untidy, cluttered room will stop you sleeping. This may be especially true if you find it difficult to switch your mind off from all the things you need to do, including tidying up your bedroom. Make sure your sleeping area is a relaxing space and keep it clean and uncluttered. The right mattresses and pillows are essential for your comfort, as well as a duvet or blankets that keep you warm without getting too hot.
Exercising regularly can reduce stress and help with weight loss. It can also help you with sleep difficulties by training your body to know when it is time to be active and when it is time to rest. However, if you exercise too close to bedtime, your body will be too restless to sleep.
Another myth around sleep is that you can catch up on lost sleep by napping during the day. While it may help in the short term if you are really tired, it will disrupt your natural sleep cycle further and you will find it harder to get to sleep at night.
Many people suggest that drinking alcohol will help you to doze off. Though it may help you to get to sleep initially, as the effects wear off during the night it will cause restlessness and wakefulness. Tobacco will also have the same effect. Caffeine should definitely be avoided before bedtime because together with its ability to keep you awake, it can also increase stress and anxiety which will interfere further with your sleep.
Relaxing your mind can be one of the hardest things to do when trying to sleep. If you can’t stop thinking about things you have to do the next day or the previous day’s events keep preying on your mind, one thing you can try is keeping a journal or writing lists. The theory behind this is once you have written down what is on your mind you will relax and drift off to sleep.
The idea that watching TV can help you get to sleep is also a myth, TV can stimulate your mind, preventing it from calming down and preparing for sleep Many programmes also contain disturbing scenes that can play on your mind, preventing sleep or even giving you bad dreams that wake you up.
A bedtime wind-down routine can help your body learn the cues for sleep. Activities such as a warm bath, listening to the radio or reading can help you to relax yourself. Going to bed and getting up at the same time each day can also force you into adopting a better sleep routine.
This guest post has been written by Rob who currently writes on behalf of Archer Sleep Centre. Rob focuses his writing towards how a good quality bed can improve your life in some way or form.
