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What keeps you awake at night
Tips for getting it right
What keeps you awake at night
we're not making a bawdy joke, and we're not talking about taxes either.
We're talking about your behaviour and environment, and how they can conspire to deny you a good night's sleep.
Here are our remedies, so you can wake the next morning fully refreshed.
Stress
You may find it difficult to switch off from daily anxieties you experience at work, at home or in your personal life. This can severely affect your ability to sleep.
Make a list of tasks for the next day and keep it beside your bed - this will help you take control of them. Don't fret about past events, or about the future. Try to talk through problems with your partner or a friend.
Give yourself some quiet time, and try relaxing activities like pilates or yoga.
Night cap
It may be a ritual which makes it easier to fall asleep - but it will also ensure your sleep is unsettled.
Alcohol, along with caffeine and nicotine, is a major sleep disruptor. It suppresses the production of adrenaline, which helps you fall asleep faster. However, within hours your body counteracts this effect by producing more adrenaline, which will make you wake up, or sleep poorly.
Alcohol is also a diuretic, which means you may have to visit the loo overnight.
In fact, even drinking six hours before bedtime can affect your sleep, so it's best to cut back to daily recommended limits, or not drink at all.
Late night snack
A late night snack may sound like a nice treat, but if you don't pick it carefully, it could undermine the quality of your sleep.
Polishing off that curry - or any spicy, rich, heavy food - not only weighs you down, but as you lie down, it could cause heartburn.
Likewise, you should avoid any drinks or foods that contain stimulants - alcohol we've mentioned, but you should also stay away from coffee, some types of tea, and cocoa.
Now, if you do have trouble falling asleep, some foods can actually help you. For instance, camomile tea has a calming effect, which will help you fall asleep.
Your bedroom
Perhaps the key element of getting a good night's sleep is your bed. Make sure it's comfortable. Do your back a favour, and change your mattress every 10 years. If the mattress sags, put a board under it until you can afford to buy a new one.
Fresh sheets and pillow cases will make getting into bed more pleasant. If the morning sun is causing you problems, invest in heavier curtains or lining, or wear an eye mask. If your partner snores, buy some soft ear plugs.
Keep the room at a decent temperature, and well ventilated – not too hot in the summer or too cold in winter.
Distractions
Bedrooms should only be used only for sleeping and sex – not for working, eating or watching television.
If you have a television or computer in the room, then it is time to de-clutter and move them elsewhere.
You should aim to make your bedroom a dark, quiet and peaceful environment in which to rest after a hard day’s work.
Exercise
Do you get enough exercise? If not, give it a try. Regular exercise may help you fall asleep faster, and sleep more soundly.
However, keep in mind that for some people, exercising before bedtime might make it more difficult to go to sleep, so time it well.
Start exercising, and see what time of day works best for you.
Medications
Some medications can contain ingredients which may keep you awake at night.
This is true about both prescription medications and over the counter treatments. The latter may contain alcohol or caffeine, so read the labels well.
You should consult your pharmacist or your GP to ensure that what you are taking will not interfere with your sleep.
Irregular sleep patters
It is easy to cut back on your sleep during the busy work week, and plan to catch up on weekends. But this approach serves you poorly, as it will discombobulate your sleep cycle.
Establish a good sleep routine by going to bed and getting up at the same time each day, even at weekends. If you don’t fall asleep soon, get up and go to another room. Sit in a comfortable chair, relax and read a book or magazine. When you feel sleepy, go back to bed again.
Only sleep in bed. Try to avoid taking a nap during the day, especially in the early evening, or else you will find it difficult to sleep again at night.
Tips for getting it right
What keeps you awake at night
we're not making a bawdy joke, and we're not talking about taxes either.
We're talking about your behaviour and environment, and how they can conspire to deny you a good night's sleep.
Here are our remedies, so you can wake the next morning fully refreshed.
Stress
You may find it difficult to switch off from daily anxieties you experience at work, at home or in your personal life. This can severely affect your ability to sleep.
Make a list of tasks for the next day and keep it beside your bed - this will help you take control of them. Don't fret about past events, or about the future. Try to talk through problems with your partner or a friend.
Give yourself some quiet time, and try relaxing activities like pilates or yoga.
Night cap
It may be a ritual which makes it easier to fall asleep - but it will also ensure your sleep is unsettled.
Alcohol, along with caffeine and nicotine, is a major sleep disruptor. It suppresses the production of adrenaline, which helps you fall asleep faster. However, within hours your body counteracts this effect by producing more adrenaline, which will make you wake up, or sleep poorly.
Alcohol is also a diuretic, which means you may have to visit the loo overnight.
In fact, even drinking six hours before bedtime can affect your sleep, so it's best to cut back to daily recommended limits, or not drink at all.
Late night snack
A late night snack may sound like a nice treat, but if you don't pick it carefully, it could undermine the quality of your sleep.
Polishing off that curry - or any spicy, rich, heavy food - not only weighs you down, but as you lie down, it could cause heartburn.
Likewise, you should avoid any drinks or foods that contain stimulants - alcohol we've mentioned, but you should also stay away from coffee, some types of tea, and cocoa.
Now, if you do have trouble falling asleep, some foods can actually help you. For instance, camomile tea has a calming effect, which will help you fall asleep.
Your bedroom
Perhaps the key element of getting a good night's sleep is your bed. Make sure it's comfortable. Do your back a favour, and change your mattress every 10 years. If the mattress sags, put a board under it until you can afford to buy a new one.
Fresh sheets and pillow cases will make getting into bed more pleasant. If the morning sun is causing you problems, invest in heavier curtains or lining, or wear an eye mask. If your partner snores, buy some soft ear plugs.
Keep the room at a decent temperature, and well ventilated – not too hot in the summer or too cold in winter.
Distractions
Bedrooms should only be used only for sleeping and sex – not for working, eating or watching television.
If you have a television or computer in the room, then it is time to de-clutter and move them elsewhere.
You should aim to make your bedroom a dark, quiet and peaceful environment in which to rest after a hard day’s work.
Exercise
Do you get enough exercise? If not, give it a try. Regular exercise may help you fall asleep faster, and sleep more soundly.
However, keep in mind that for some people, exercising before bedtime might make it more difficult to go to sleep, so time it well.
Start exercising, and see what time of day works best for you.
Medications
Some medications can contain ingredients which may keep you awake at night.
This is true about both prescription medications and over the counter treatments. The latter may contain alcohol or caffeine, so read the labels well.
You should consult your pharmacist or your GP to ensure that what you are taking will not interfere with your sleep.
Irregular sleep patters
It is easy to cut back on your sleep during the busy work week, and plan to catch up on weekends. But this approach serves you poorly, as it will discombobulate your sleep cycle.
Establish a good sleep routine by going to bed and getting up at the same time each day, even at weekends. If you don’t fall asleep soon, get up and go to another room. Sit in a comfortable chair, relax and read a book or magazine. When you feel sleepy, go back to bed again.
Only sleep in bed. Try to avoid taking a nap during the day, especially in the early evening, or else you will find it difficult to sleep again at night.
