HOW TO GET A GOOD NIGHTS SLEEP
Getting enough sleep is one of the most important things you can do for overall good health and keeping your mind clear and focused for the following day. However for many it can be quite challenging.
- Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t
- Sleep is important for brain function, including cognition, concentration, productivity and performance
- Good sleep has been shown to improve problem-solving skills and enhance memory performance
- Good sleep has been shown to improve athletic and physical performance
- Poor sleeping is strongly linked to depression.
- Good sleep can improve your immune function
It can be hard for many to lie in bed, filled with adrenaline from an exciting day and simply switch off. However, adequate sleep fuels your mind and body to deal with stress.
SIMPLE RULES TO ENSURE A GOOD SLEEP
- Have an ‘unwind’ routine at the end of the day to prepare your mind and body for quality sleep.
- Watch something warm and fuzzy on television – singing, dancing shows are great or some mind-numbing reality TV. Choose a program that will wind your brain down, not stimulate it
- Enjoy a relaxing bath or shower. This can be a very powerful technique as you visualise all the stress of the day washing off your body and disappearing down the plughole – all stress gone
- Try and eat a lighter meal in the evening at least 2 hours before going to bed. No alcohol, coffee, tea or any other stimulant
- Stay OFF your phone and any other device! Have a routine time you simply turn it off and enjoy that freedom!
- Develop a regular time for going to bed. You will find you will begin to feel sleepy – always, around that time.
- Focus on the joy of going to bed and what sleep will bring – and there is lots of joy to look forward to – nobody can get to you, not work, not children, not phone calls (remember you have already turned it OFF!) Bed is a special time to release and let go of whatever has happened in your day, to recharge overnight and look forward to waking up to a brand new day.
- If you already meditate then chances are you don’t have a sleep issue. There is overwhelming evidence to show the powerful positive effect that daily meditation can have on your wellbeing
- Listen to music – the same music every night. Calming, quiet music. There is a lot of ‘settling’ music available.
- Reading is not generally recommended for anyone with sleep issues as it tends to stimulate the mind.
- Each night when you turn out the light find a mantra to repeat to yourself – I love my bed and the freedom tonight brings. I don’t have to do anything but drift into a deep sleep.
- Using hypnosis to quiet the mind and drift to sleep
Remember sleep is vital for your body and mind