How To Have A Good Nights Sleep

AVOID
Avoid caffeine as it is a diuretic and will delay you going to sleep or cause you to wake and as it is a diuretic will cause you to during the night to go to the toilet. Alcohol was believed to help you have a good nights sleep now it is known that it is a stimulate, during your sleep cycle when you are in a light sleep phase the stimulate can cause you to wake up. Do not eat cheese before going to bed as some maturing cheeses contain high amounts of the chemical called tyramine that will keep you awake for hours.

AGE
Older people need less sleep than younger people.

BEDTIME SLEEP ROUTINE
Keep your bedtime routine simple so your body knows when it is time to drift off to sleep. Go to bed and read it can make you feel sleepy. If you find this helps do not read before going to bed as you may then fall asleep in the chair instead.

BED & MATTRESS
Seek expert advice about what you type of bed you require? Find out is the mattress you have suitable and do you need to turn it with help every 3 months and replace it every 7 years or manufacturers recommendations. Types of mattress include continuous spring (softer option), latex foam (good for allergy sufferers), open coil sprung (cheap), pocket sprung (stops partners rolling together).

BODY CLOCK
It is important to sleep well to go to bed every day and wake up at the same time.

This stops your body clock from getting confused with a type of time jet lag. Aim for 8 hours and avoid changing your internal time clock.

BREATHING
Slow deep breathing reduces tension and can allow you to be more relaxed before sleep.


BATH
A warm relaxing bath an hour before you go to bed helps you unwind preparing you to fall asleep. Being cold makes it difficult to go to sleep. After a warm bath our body temperature drops to the ideal fall a sleep temperature needed to drift of to sleep.

CHECK LIST
If you have a lot on your mind and things to do write them down so you can temporary forget them and go to sleep rather than thinking of what needs doing.

DAYLIGHT
Real sunlight and fresh air helps maintains a normal body clock. Real daylight

DRINK
A bedtime warm milky drink helps you sleep as milk contains tryptophan which is a relaxant.

EXERCISE
Gentle exercise like brisk walking before bedtime will help you fall off to sleep. High intensity exercise close to bedtime can delay you falling to sleep Do not exercise late at night before bedtime, as chemicals released into the body will delay you getting to sleep. Make sure are not too tired as this has the opposite effect as you are neither sleepy nor awake when you go to bed.

FOODS TO KEEP YOU AWAKE
The effects of food on sleep is often not considered. Fatty or spicy foods can cause heart burn so can cause problems getting to sleep or disturbed sleep. Also by avoiding fatty foods, the digestive process can increase your metabolism and delay you falling asleep.

Tryamine found in foods causes a release of norepinephrine that stimulates the brain. Tryamine is found in the following foods avocados, cheese, bacon, pepperoni, raspberries, red wine and soy sauce. The digestive system is designed to work more efficiently when you are upright not lying down, so having a full stomach can cause you to have difficulty sleeping.

FOODS TO HELP YOU SLEEP
The following foods cause the hormone serotonin helping you to sleep. Carbohydrate foods that help include bread, pasta, potatoes and rice.

HYDRATED
Dehydration is another stress on the body and can make it difficult to fall a sleep, keep a bottle of mineral water by your bed if you wake up thirsty you can drink some and go quickly back to sleep rather than get up and possibly waking you up and then this will delay you going back to sleep.

MASSAGE
Helps you relax and will usually also improve the quality of your sleep.

MIND ACTIVE
Have a note pad beside your bed and if you lay awake with thoughts write them down so you can go back to sleep and forget them till the morning.

PILLOW
Change you pillow every 3 years. If you have problems sleeping when away from home a simple trick is to take your own pillow that you are use to.

READING
Easy reading before bedtime helps get you ready to sleep well. It can also distract you from the many thoughts that can cause you to have an active mind and delay you going to sleep.

STRESS
We all know that stress before bedtime is the opposite of what we need, being relaxed before we go to bed prepares us for a good nights sleep.

SLEEP
Try not to sleep more than 9 hours; this can create a jet lag effect. It is better to have 8 hours sleep then 60-minute maximum power nap finishing before 4 pm in the afternoon.

TELEVISION
Watching television or using your PC immediately before bedtime has been well recorded that it can delay getting to sleep. The light and mental activity can wake up your mind when it should be winding down.