There are some important things you should know about how to sleep better and reduce your stress.
Statistics show that 25% of people living in Britain have sleeping problems, insomnia or a more serious sleep disorder. If you are someone who finds it difficult to get a good nights sleep it’s important to address this as soon as possible because if left it can become a deeply ingrained habit. Sleep is an unconscious act so you can’t fall asleep consciously it’s just a natural process that happens automatically. This natural pattern can be disturbed by depression, stress or anxiety and it can eventually increase the risk of developing heart disease or other illnesses. Sometimes you have to work at getting your sleep pattern re-established especially after periods of stress.
Here are some tips to help improve your sleep.
Try to have a routine, if possible go to bed at the same time and aim to wake up at the same time as well. Don’t drink more than 5-6 caffeinated drinks in a day. Avoid alcohol and caffeine at least 3 hours before bedtime, both will disturb your sleep, try a warm milky drink instead as milk is helpful for better sleep. Smoking is not only bad for your health, but it also disrupts sleep, because smoking before bed can cause a rise in blood pressure which stops you sleeping. So not smoking before bed or even quitting smoking is a good idea. A warm shower or bath is relaxing but it also helps release those sleep hormones. Electronics have been proven to disrupt your bodies circadian rhythm so avoiding any computer screens for an hour before bed and switching off mobile phones and wi-fi tablets will also help your natural melatonin. Stress management is also important in helping you improve your sleep so you could try doing the daily short self-hypnosis exercise that you can read about in my earlier October blog post.
If these techniques are still not helping to improve your sleep after 2 or 3 weeks you might have a more serious sleep disorder, insomnia or an underlying cause so its best to seek some more expert advice or see your GP for a check up.