If you are dreaming of a good night’s sleep then a top psychotherapist’s words of advice may be just the thing you need.
According to the latest research, more than half the UK population has struggled with sleep during lockdown, and so Mark Newey explains why and also offers his top tips to a better night’s sleep.
- Start by getting into a good routine: Get up and go to bed at the same time of day, and that includes the weekend; routine is vital for good sleeping patterns.
- Don’t snooze the alarm: Get out of bed. If you struggle with this, put the alarm at the other side of the room. Try not to use your mobile as an alarm, it can often disrupt your night’s sleep and can be too much of a distraction.
- Avoid coffee or caffeinated drinks after 4pm: Coffee has a long afterlife and needs to be out of your system before you go to bed. Also, make sure you finish eating by 7pm – your body needs to be in digestion mode before you go to bed for you to relax deeply.
- Ensure you take no exercise after 7pm: It takes the body three hours to come down after exercise, so remember, it’s no good going to bed with your heart racing.
- Make sure your bedroom is suitable for relaxation: Create a comfy space for sleeping, make sure your bed is comfortable, not too soft or to hard. Avoid placing a TV or work in the bedroom. The bedroom is for sleeping. Enjoy a nice relaxing bath before bedtime and add some essence of lavender, proven to aid rest and relaxation.
- Avoid alcohol as a sleep aid: It’s a stimulant. Even though it may seem to knock you out, the stimulant kicks in after a few hours and destroys your sleep. Avoid naps of more than 20 minutes during the day, it will take the edge off tiredness and you’ll find it hard to fall asleep.