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Top Sleeping Tips

Is this familiar?

We spend a third of our lives sleeping, yet within our lifetimes most people will experience problems with sleep at some stage. We have listed a range of practical and effective steps you can take to improve both the quality and the amount of sleep you get.

Changing your sleeping environment.

Your physical surroundings can have a profound impact upon your sleep. To enhance sleep in an environment to create an ambience which will help you to relax and prepare your mind and body for the night:

• Choose dark window dressing. Buy black out curtains or blinds if possible.
• Move electrical goods – Alarm clocks, radios and other electrical items give off electrical current to which some people are sensitive. If you need to have electrical goods make sure that the cable doesn’t run underneath or behind the bed.
• Remove the television. Action packed TV can be too noisy and stimulating.
• Change your nightwear. Cotton is generally considered the best nightwear as it helps to regulate the body’s temperature. In cold weather the head and feet are the parts to lose most heat.
• Change your bedding. Give consideration to using multiple layers of bedding which enable you to more easily control the temperature. Remember clean sheets can also help to relax and prepare for sleep.
• Avoid positioning mirrors that face the bed. Movement reflected in a mirror can subconsciously raise sleepers
• Air the room regularly – pleasant fragrance.

Develop bedtime rituals.

A simple routine will subconsciously help your body to prepare for sleep, this may include:

• Prepare for tomorrow.
• Take a warm bath.
• Lower the lights before bedtime.
• Allow adequate time to relax before bed.
• Leave symbols of worry out of the bedroom.

Consider meditation or mind exercises.

Psychology has shown that mental exercise can help to clear the mind of any fears or anxieties:

• Practice deep breathing exercises.
• Progressive muscle relaxation.
• Meditation.

Change your diet.

• Food and medicine can alter the balance of chemicals in your body, which can impact upon how wakeful or drowsy you feel
• Avoid caffeine, alcohol and cigarettes.
• Try vitamin supplements.
• Try herbal teas.
• Increases your water intake – generally recommended minimum 2 litres per day

Exercise.

Exercise helps to burn off excess energy and take your mind off the stresses and strains of modern day life. Aerobic exercise is an effective way of helping to make you tired enough to switch off. As you exercise you also release endorphins, which help you, feel good, ease pain and can help to reduce any worries to a more manageable level. You should do some form of aerobic exercise for at least 20 minutes every day or for 45 minutes three times a week.

Experiment with natural sleeping aids.

The following are simple aids, which are readily available.

• Pillow – consider different sorts of pillows and shaped pillows, which will support your head.
• Essential oils – try a couple drops of essential oil on a tissue placed in a pillow.

Make changes to your lifestyle.

If sleep problems persist you may consider lifestyle changes.

• Change your working hours.
• Manage your time more effectively.
• Be realistic about deadlines.
• Get help and delegate tasks if possible.
• Operate a clean desk policy.

There are certain sleeping disorders that are more difficult to resolve which can cause associated problems impacting severely on everyday life. At such times it may be necessary to find help and support from specialised organisation.

British Snoring and Sleep Apnoea Association

2nd Floor Suite
52 Albert Road North
Reigate
Surrey
RH2 9EL

tel: 01737 245638
web: www.britishsnoring.co.uk
e-mail: info@britishsnoring.co.uk

Helping snorers and their sleeping partners in the UK and worldwide, the association provides information on the causes and also advice on remedies for snoring. A range of books, devices and remedies are available to purchase on the site, providing information on achieving an undisturbed night's sleep.

Insomnia Helpline

tel: 0208 994 9874 - 6pm-10pm every night except Saturday.

Sponsored by The Sleep Council, this helpline puts callers straight through to trained nurses who will talk through problems and, if necessary, refer to the right source for further help and advice.

Narcolepsy Association

Craven House
1st Floor, 121 Kingsway
London
WC2B 6PA

tel: 0845 4500 394
web: www.narcolepsy.org.uk
e-mail: info@narcolepsy.org.uk

Narcolepsy is a malfunction of the sleep/wake regulating system of the brain where the sufferer has an irresistible tendency to fall asleep - often in unlikely circumstances - or may have sudden loss of muscle control triggered by excitement, anger or amusement. The website was set up by UKAN, the Narcolepsy Association UK, with the aim of promoting awareness and providing information on how the condition is diagnosed and treated. Members also receive a quarterly newsletter.

Osteopathic Information Service

General Osteopathic Council
Osteopathy House
176 Tower Bridge Road
London
SE1 3LU

tel: 020 7357 6655
web: www.osteopathy.org.uk
e-mail: info@osteopathy.org.uk

This service aims to provide help and information to those suffering from osteopathic related problems such as back pain, which can result in a poor night's sleep. The site lists published research and all registered osteopaths by the area in which they practice. Leaflets can also be read on site or ordered free of charge.