After my Sleep Therapy post at the start of April, I have had a few messages about different ways to overcome sleeping problems. I thought I would do some research and tell you guys some tips of what to do and what not to do to help you sleep – along with some other bits of information I feel you may find helpful.
– Keep your room comfortable – make sure you keep a reasonable level of temperature, noise and light.
– Exercise. Exercising during the day (particularly late after/early evening) not only helps to tire you out, but also released chemicals in the body that help to relieve stress, relieve anxiety and to help you to feel more relaxed.
– Relax before going to bed. Reading is a good example of this.
– If you can’t sleep, reading or listening to quiet music can help you relax and re-create that relaxation or ‘winding down’ time before bed.
– Remove distractions such as phones or game systems.
– If something is troubling you or there is something you need to remember, keep a pen and paper next to your bed to write it down. This allows your brain to relax more as it doesn’t have to work at remembering it.
– Don’t go long periods without sleeping. Going to bed when you feel tired and sticking to a routine of getting up at the same time everyday will help your body to adjust it’s inner clocking system. This allows you to go to sleep easier when it’s time, and to wake up without feeling tired.
– Stop drinking anything with caffeine (such as tea, coffee, alcohol, cola etc.) by mid-afternoon as caffeine stays in your body for many hours.
– Cut down on sugar as things like chocolate and fizzy drinks will prevent you from sleeping.
– Don’t eat or drink too much late at night. Small snacks are okay, but don’t have meals or larger amounts of food as your body doesn’t have time to digest it.
– Don’t catch up on sleep the next day. Sleeping in after a bad night only makes it harder to sleep the following night.
– Playing computer or console grams or overusing your computer may relieve boredom, but stimulates your mind; making it harder to sleep.
Benefits of having enough sleep
Sleep is a crucial time when our minds repair themselves and get ready for the next day. It is recommended that young people get 8-9 hours of sleep each night.
– Improved performance, alertness and concentration; whereas a lack of sleep can cause problems with remembering things and solving tasks.
– Clearer skin. Lack of sleep can actually make you more prone to spots and cause acne or other skin problems.
– Better health. Losing sleep increases appetite and causes you to eat unhealthy foods. Your body will begin to compensate low energy with cravings for sugar and fatty foods which can lead to weight gain.
– Better mood. Feeling irritable, low or aggressive can be a result of bad sleeping patterns. Proper amounts of sleep can help you feel more positive and reduce mood swings.
– When you are sleeping, your body produces more protein which reduces the effects of everyday stress. This leaves you feeling healthier on the inside and looking better on the outside
I hope this helped some of you as I know a lot of you have been suffering with sleeping problems or looking for ways to reduce insomnia.