Supercharge your sleep
March is National Bed month, so why not make the most of yours with our tips to help you get a better night’s sleep.
1) Eat for sleep. Try chamomile tea, almonds, tuna, banana, milk or low-fat cheese (high-fat meals keep us awake), wholewheat bread, nuts or seeds.
2) Take a bath before bed. This is not just to relax you, but cooling the body triggers sleep, and the best way to ensure cooling is to get warmed up first! A hot footbath may be a substitute for a bath.
3) Heating the skin on your stomach or chest may help you fall asleep more quickly. A hot water bottle should do the trick.
4) Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old. It should also be as big as possible so your partner rarely disturbs you. If it’s not – or if your bed is seven years old or more – then it could be time to buy a new one! For advice and information on how to choose a new bed visit http://www.sleepcouncil.org.uk/
5) 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 go back to bed.
6) When you wake up, set your sleep cycle by getting a few minutes of bright natural light on your face as a soon as you can and for at least 30 minutes. Even a cloudy day is many, many times brighter than an artificially lit room.
7) And finally… just do it. Most of us don’t get enough sleep. If we go to bed earlier, it’s likely we will fall asleep, and get the sleep we need, deserve – and let’s face it – enjoy.
For more about National Bed Month visit http://www.sleepcouncil.org.uk/national-bed-month/