Tips For Successful Sleep

Help yourself get a good night's sleep:

Follow these tips to help you nod off the natural way!

• Keep busy. Exercise regularly, but leave a few hours before bedtime to give your body time to wind down
• Say no to caffeine. Avoid tea, coffee and products containing caffeine such as chocolate, before bedtime
• Don't drink alcohol. Don't drink a lot of alcohol before going to bed. Although it acts as a depressant at first, allowing you to fall asleep quickly, it acts as a stimulant later on, meaning you'll wake more often
• Get into the habit. Create a sleep routine by trying to fall asleep and waking up at the same time each day. You could even record your sleep patterns in a sleep diary to help you establish when your sleeping problems occur

• Limit bedroom use. Try to associate the bedroom with sleep. Make sure it is a comfy and calm room and that the temperature is not too hot or cold, where you can relax and nod off. Of course you can have sex in the bedroom too!
• Don't worry. If you can't sleep, don't worry. Get up and do something calming like listening to music or reading. Don't try and force yourself back to sleep until you feel more sleepy
• Have a glass of warm milk before bedtime. Milk contains tryptophan which helps to calm the brain and allows you to sleep better

Based on information from www.nhs.uk