Simple lifestyle changes can make
a world of difference to your quality of sleep, and getting a good night's
sleep can help you cope better with stress. Try out these tips if stress is
keeping you awake:
1. Keep regular hours. Going to bed and getting up at
roughly the same time every day will programme your body to sleep better.
Choose a time when you're most likely to feel sleepy.
2. Create a restful sleeping
environment. Your
bedroom should be kept for rest and sleep. Keep it as quiet and dark as
possible. It should be neither too hot nor too cold. Temperature, lighting and
noise should be controlled so that the bedroom environment helps you to fall
(and stay) asleep.
3. Make sure that your bed is
comfortable. It’s
difficult to get restful sleep on a mattress that’s too soft or too hard, or a
bed that's too small or old. If you have a pet that sleeps in the room with
you, consider moving it somewhere else if it often makes noise in the night.
4. Exercise regularly. Moderate exercise on a regular
basis, such as swimming or walking, can help to relieve some of the tension
built up over the day. But don't do vigorous exercise too close to bedtime as
it may keep you awake.
5. Less caffeine. Cut down on stimulants such as
caffeine in tea or coffee, especially in the evening. They interfere with the
process of falling asleep, and they prevent deep sleep. The effects of caffeine
can last a long time (up to 24 hours) so the chances of it affecting sleep are
significant. Have a warm, milky drink or herbal tea instead.
6. Don’t over-indulge. Too much food or alcohol,
especially late at night, can interrupt your sleep patterns. Alcohol may help
you to fall asleep initially, but it will disrupt your sleep later on in the
night.
7. Don’t smoke. It’s bad for sleep. Smokers take
longer to fall asleep, they wake up more frequently, and they often have a more
disrupted sleep.
8. Try to relax before going to
bed. Have a
warm bath, listen to quiet music or do some gentle yoga to relax the mind and
body. Your doctor may be able to recommend a helpful relaxation CD.
9. Write away your worries. Deal with worries or a heavy
workload by making lists of things to be tackled the next day. If you tend to
lie in bed thinking about tomorrow's tasks, set aside time before bedtime to
review the day and make plans for the next day. The goal is to avoid doing
these things when you're in bed, trying to sleep.
10. Don't worry in bed. If you can’t sleep, don’t lie
there worrying about it. Get up and do something you find relaxing until you
feel sleepy again, then return to bed.
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