Stop counting sheep- tips for a good night’s sleep

By: Heryani Jamaludin

 

1. Sleep and wake up at the same time every night and morning. Use an alarm clock to establish regular wake up time
2. Do not go to bed with a full stomach ; don’t go to bed hungry either
3. Avoid caffeine after four pm. Alcohol disrupts sleep
4. Some people find a hot bath or shower very calming
5. Prior to bed some people go through a set of routine to signal the body that it’s time for bed. Checking doors and windows, plumping cushions, switching off lights, say a prayer etc. Find a routine that works for you
6. Your bed should look inviting when you enter the bedroom so make your bed in the morning
7. Your room should be the right temperature although research has shown that people sleep better in a cool room
8. If you can’t stand the slightest noise or the dimmest of light – make sure your room is conducive to your needs
9. Write down your worries and tell yourself that you will deal with them tomorrow.
10. Lavender, camomile tea , warm milk are known to be sleep inducing
11. Try not to “work” in bed – thus stimulating your brain eg answering emails, writing reports
12. If you can’t sleep do not toss and turn. Get out of bed and do something boring. Go back to bed when you feel sleepy again.