Sleep Hacks
Sleep Hygiene
There are a number of things that you can do at a straightforward level to help get a better night’s sleep. This isn’t an exhaustive list and you may want to add other things that work for you onto the list
Always have a pre-bedtime routine, know that there is a period before bed that means you need to stop social media, watching the television and other activities likely to liven you up. This excludes sexual activity where, if satisfying can aid good sleep. Always avoid cleaning your teeth as the last activity before going to sleep – shining a strong light in the eyes does tend to wake you up
Always avoid stimulants in food and drink within 4 hours of going to sleep – it sounds obvious but some beverages have hidden sources of caffeine and are best avoided – also too much to drink means the bladder may stimulate too many nocturnal visits if not managed
Keep your bedroom cool and ventilated, many people can heat up during the hours of sleep and waking up sweating and panting should never be as a result of careless temperature control
Always ensure your have the best quality mattress you can afford – if your mattress is over 10 years old, replace it…! If you and your partner need different types of mattress then invest in two singles zipped together so you both get what you need. Also replace pillows on a regular basis – it’s educational too see the contents of your pillow under a microscope…! Also, consider allergy resistant pillows if you find yourself sneezing during the night.
It sounds obvious, but make your bedroom a place of calmness and peace – reduce all the chaos and clutter in the room and make sure all the tops are clear – then if you want to have some music or a pleasant air humidifier in the room it wont be fighting for space with random objects and detritus. Clean your room weekly and remember to dust the lampshades…!!
Remember to eject all pets and children – no excuses…!
Use hypnotherapy to get a better, more refreshing sleep.
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