for the active
TIRED OF FEELING TIRED?
HOW TO IMPROVE YOUR SLEEP SO YOU WAKE UP FEELING RESTED.
A good night’s sleep is a precious thing – because for many of us it is rare. The average adult needs approximately 7- 8 hrs sleep each night, but many are falling short of this. A good sleep is essential for you to wake up feeling rested and refreshed and ready to face the day.
Here are some tips for sleep:
- Go to bed at the same time each night and wake up at the same time every morning. Your body loves routine so try to stick to the same times every day.
- Go for a walk in the morning. 30 minutes is ideal. Morning exercise improves sleep in the evening. Avoid exercising after dinner which can make it harder to sleep.
- No tea or coffee after midday. The caffeine from tea and coffee stays in your body for many hours and can interfere with your sleep.
- No napping. Naps in the afternoon will make you feel less tired in the evening so you will find it harder to get to sleep at night.
- Eat a small meal for dinner. Large meals can cause reflux making it difficult to sleep.
- Avoid alcohol. Alcohol disrupts your normal pattern of sleep, causing you to have a lighter and more restless sleep. Alcohol also causes snoring.
- Have a wind down routine each evening. Read a book, listen to music or have a shower. Let your body know you are getting ready for sleep.
- Make you bedroom dark and cool. Do not have any heater on and avoid too many blankets. Shut the curtains so your room is dark. If you have noisy neighbours turn a fan on to block out the noise.
If these measures do not help, please see you Doctor. Medications can interfere with sleep as can many medical conditions – particularly reflux, heart and lung disease, depression, anxiety and snoring.