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.
Set your alarm and get up at the same time every day
No caffeine after 4pm (better still is not after lunch)
Finish eating and drinking at least 3 hours before you go to bed
Prepare for sleep1 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.
Go to bed at the same time every night
If you wake in the night:
Turn clock away so you can’t see the time. Do not check the time when you wake up.
Gently rub the hollows behind your ears.
Focus on your breath.
A good silent mantra is “This too shall pass” or simply “Go to sleep”
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