Dawn Bradley

How to prepare for a good night’s sleep

 

Here are some tips to help you get a good night’s sleep.
For best health it is now known that an adult needs between 7 and 8.5 hours sleep. Anything less and you will not only be tired, but you are damaging your long-term health.

  1. Set your alarm and get up at the same time every day
  2. No caffeine after 4pm (better still is not after lunch)
  3. Finish eating and drinking at least 3 hours before you go to bed
  4. Prepare for sleep 1 hour before going to bed: TV/screens/phone off. Shower/bath. Gentle stretches. Meditate. Visualise how you will feel when you wake feeling refreshed and energised.
  5. Go to bed at the same time every night

If you wake in the night:

  1. Turn clock away so you can’t see the time. Do not check the time when you wake up.
  2. Gently rub the hollows behind your ears.
  3. Focus on your breath.
  4. Relax.
  5. A good silent mantra is “This too shall pass” or simply “Go to sleep”
  6. If you can’t settle, leave the bedroom: get up and do something else (watch TV or read a book) – or you’ll associate feeling frustrated and anxious every time you go to bed – a conditioned response.
    As soon as you start to feel sleepy again, go back to bed

How to get 7 to 8 hours sleep
Read this blog

How to prepare for the clocks going forward:
Read this blog