The Earlsdon Practice - health advice - how to get a good night's sleep

How to get a good night's sleep

Although individual sleep requirements vary most adults need about eight hours sleep per night. Restful sleep is as important as exercise or a healthy diet in maintaining overall health. Fatigue can affect all areas of our lives, from work and personal relationships to our ability to concentrate and perform daily tasks.

woman sleeping One study found that more than half of those surveyed had driven whilst drowsy in the previous year. One third of those adults admitted to having fallen asleep while driving and one in ten of those had had a car accident because of fatigue or dozing off. The number rose to 80% in those who worked shifts.

There are some things we can do to help us get a good night's sleep:

Decide on a reasonable time to go to sleep and stick to it - yes, even at weekends!
Go to bed when you feel tired rather than missing the moment and getting a second wind.
Make sure your bedroom isn't too hot, or too cold, has a good supply of fresh air and isn't too noisy (wear ear plugs if it is).
Make sure your mattress is firm enough to support you without being hard and making you sore (this will cause you to wake up more frequently and make deep sleep difficult).
Take some evening exercise, especially if you are sedentary during the day, but take it 3 hours before going to bed, or earlier as it can be too energizing if taken late in the evening.
Avoid caffeine in any form (coffee, tea, cola, etc) after midday, or altogether if you know you are sensitive to it.
Eat your evening meal at least three hours before going to bed.
Don't watch TV in bed and don't take work to bed with you! Make your bedroom a haven where you go to relax and rest.
Most of all - DON'T TRY TO SLEEP - allow yourself to relax, imagine your body is heavy and warm and breathe evenly.
Writing a journal last thing at night can help you unwind and relax.
If you do wake up in the night and can't get back to sleep then get up and potter around; make a hot drink and take it back to bed with a boring book until your next natural sleep cycle comes along (this can be up to 2 hours later).