Ballyclare Gazette - Features - Comfy beds, exercise and a good book: how you can get the best sleep ever

Features

Comfy beds, exercise and a good book: how you can get the best sleep ever

Thursday, 8 September 2011

While you may be adept at actually falling asleep, ensuring that the sleep you get is effective, restful and refreshing is a little trickier. While six, seven or eight hours a night may seem like it is enough, if you find yourself feeling cranky, lethargic or tearful for no apparent reason during the day, then the quality of the slumber you're getting may be poorer than you originally thought.

So, how can you make the most of your time in bed? And how can you ensure that the hours you're getting are actually good for you? Luckily, we've kindly put together our favourite tips on sleeping better, more deeply and effectively.... Read on to get your best rest yet.

1) Experts say that establishing a good routine is vital. Go to bed and get up at exactly the same time each day (yes, even weekends), and try to pick times that suit your natural body clock. Similarly, don't binge-sleep at weekends - try a short nap at some point in the day if you must.

2) A good bed is important for getting your body ready for sleep. It's amazing the impact different beds can have on your sleeping patterns, so shop around for the best option for you. Examine the product specifications to see what the mattress has been designed for (bad backs, people who want an ultra-soft cushioning, etc.), and ask a sales assistant to help.

3) If you have a particularly sedentary job or lifestyle, try to fit in a little exercise every day. It will tire you out for bedtime and help you achieve deeper sleep.

4) What you eat can also have an effect on the rest you get. Try snacking on foods such as turkey, milk, soy beans or tuna... these all produce tryptophan, which helps the body relax. Warm the milk up first for the ultimate in relaxation.

5) And while we're on the subject, decrease the amount of caffeine and alcohol you consume before bedtime. Both substances contain chemicals that stimulate the body and disrupt sleeping patterns, particularly caffeine which can make you feel fairly energetic! Stick to drinks such as milk or camomile tea to help your body and mind switch off and get ready to rest.

6) Don't do anything in bed but sex and sleep. No TV watching, no emailing, no chatting to your best friend while moisturising your legs. Nothing. If you begin to associate the bed with sleep and sleep only, your body will get used to doing only those things in it.

7) Having said that, if you really can't sleep, try getting out of bed and doing a relaxing, quiet activity until you feel sleepy again. Reading can have the same effect on the brain as meditation, and it's better to take a break then to lie there fretting about not sleeping.

8) Anxious people may wake up during the night to worry about various problems, seriously affecting the quality of sleep they're getting. If this is you, try light meditation or writing your worries down before you go to sleep at night, it'll free up your mind to concentrate on getting a decent night's rest.

9) Bright lights and computer screens can suppress the production of melatonin, the hormone that helps you feel sleepy in the first place. Avoid laptops and TV's for an hour or so before bed, and make sure your room is as dark as possible.

10) Finally, if you've tried all the different tricks and still feel like you're not getting enough rest it might be time to consider seeing a doctor. Sleep disorders are very common and many are easily treatable, so don't be afraid to ask your doctor for referral to a specialist. Sleep is vital for a strong and happy mind set and a healthy body, so make sure you're getting the best rest possible.