Top Tips for a Good Night's Sleep

A good night’s sleep is crucial for our general wellbeing.  Without enough sleep you may feel tired during the day, find it harder to concentrate and may become irritable more easily.  Since many of the body’s repair activities take place during sleep, having sleeping problems can also impair your general health and make you feel “run down”.  It is estimated that one in five people suffer from insomnia.

Insomnia means poor sleep.  This can mean

• Difficulty falling asleep
• Waking up during the night and finding it difficult to go back to sleep
• Waking up too early

The result will be the same, you’ll wake up not feeling refreshed.

There are many possible causes for insomnia, such as stress, depression, worries and illnesses, and these should of course be addressed if present.  But some simple dietary and life-style habits may help you improve your sleep.

1. Cut down on caffeine throughout the day and avoid caffeine after 2pm.  Caffeine is a potent stimulant and can keep you awake at night.   Caffeine is present in tea, coffee, cola and other soft drinks and in some over the counter painkillers.
2. Do not drink alcohol for a few hours before bedtime.  Whilst many people think it helps them go to sleep, alcohol actually causes broken sleep and early morning waking.
3. Do not have a big meal shortly before going to bed.  However, a small snack such as an oatcake with a bit of cottage cheese or peanut butter or a warm milky drink may help.
4. Avoid or limit sugary and refined foods such as white bread, white rice, biscuits and highly processed breakfast cereals.  These foods can cause large blood sugar fluctuations.  If blood sugar drops too low overnight the body starts to release stress hormones which increase blood sugar but will also keep you awake.  This may be the case if you wake up in the early hours and find it hard to go back to sleep.  Opt for whole grains and ensure adequate protein intake to help balance blood sugar. 
5. Do not exercise within a few hours of bedtime, it will wake you up when you should start to wind down.  Exercise earlier in the day however may be beneficial.
6. Avoid nicotine.  Like caffeine, nicotine is a stimulant and may interfere with a good night’s sleep.
7. Get into a good sleep routine by getting up at the same time every day, avoiding day-time naps and going to bed when tired in the evening.  Try to start winding down an hour or so before you go to bed.   Getting into a “winding down” routine may be helpful and may include a hot caffeine-free drink, listening to music or reading a book rather than watching TV which is not relaxing for the mind. 
8. The bedroom should be a dark, quiet and relaxed place.  It should not be used for other activities such as working or watching TV.
9. Try relaxation techniques such as meditation, yoga or listening to relaxation tapes.

These tips are often referred to as “sleep hygiene”.  If your insomnia persists despite good “sleep hygiene” or if you think it may be due to an illness contact your GP for further evaluation. Many complementary therapies may also help overcome sleeping problems, including Acupuncture and Reflexology.

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