Transcript

6 Top Tips For A Better Nights Sleep

MEMORYFOAM SUPERSTORE 6tips 6 tips to get better sleep Set yourself up to get a good night's sleep. • 1. Cut out caffeine Caffeine can keep you awake. It can stay in your body longer than you might think - the effects of caffeine can take as long as eight hours to wear off. So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep more easily. Avoid alcohol as a sleep aid Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcoholic drink before bedtime may make it more likely that you will wake up during the night. 3. Relax before bedtime Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour. Some ople find relief in making a list of all the stressful things that have happened during the day, along with a plan to deal with them. This can act as "closure" to the day. Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching or taking a hot bath can also help you get better sleep. Also, don't look at the clock! Exercise at the right time for you Regular exercise can help you get a good night's sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. If you are the type of person who gets energised or becomes more alert after exercise, it may be best not to exercise in the MEMORYFOAM SUPERSTORE evening. Regular exercise in the morning even can help relieve insomnia, according to a study. 5. Keep your bedroom quiet, dark and comfortable. purrrr purrrrrr For many people, even the slightest noise or light can disturb sleep like the purring of a cat or the light from your laptop or TV. Consider using earplugs, window blinds or curtains and an electric blanket - everything possible to create an ideal sleep environment. Don't use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 15C and 220 (59F and 71F). Temperatures above 24C (75F) or below about 12C (53F) can disrupt sleep. 6. Eat right, sleep tight Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full stomach can keep you up, but some people believe foods can help. Milk contains tryptophan, which limited research suggests may, but is not proven to be, a sleep-promoting chemical or natural sedative. Foods like poultry, bananas, oats and honey contain tryptophan. Carbohydrate-rich foods like bread and crackers may complement dairy foods like milk, by increasing the level of tryptophan in the blood. Meanwhile, try not to drink fluids after 8pm. This can keep you from having to get up to use the toilet during the night. Dr Rob Hicks qualified at St. Mary's Hospital, London in 1989 and then worked in a broad range of hospital medical specialities before entering general practice in 1992. For a number of years he was the senior partner in a busy London NHS general practice. He now works part time in general practice and in a hospital sexual health medicine clinic. His special interests are women's, men's and children's health, complementary therapies, health promotion and lifestyle management. "Dr Rob" often appears on television and radio environmental protection products, and has been the spokesperson for many successful health campaigns. He is a medical adviser and communications consultant for a variety of as a guest expert and presenter. He currently appears on BBC Radio 5 Live and LBC Radio, and ITV's 'This Morning'.. He writes for a number of magazines including Prima Baby and Love It, and for the People newspaper. He has published three books - organisations and is a highly respected media and communications trainer. Control Your Blood Pressure, Beat Your Dr Rob is passionate about music and is a singer/songwriter and keyboard player in a pop/rock band currently recording its first album. He also loves driving and writing about Allergies, and Old-fashioned Remedies from Arsenic to Gin. An editor and prolific contributor to health cars. You can follow him on twitter @drrobhicks websites, including the BBC and NHS Choices, he is also the medical script adviser to the WebMD Medical Reference award-winning BBC1 television drama series Medically Reviewed by Dr Rob Hicks Doctors and the medical consultant for the BBC2 series Grow Your Own Drugs. We all have trouble sleeping from time to time. But you can make it easier to get a good night's sleep every night with these simple steps: As a celebrity doctor, Dr Rob is a popular and entertaining public speaker who gives talks to consumer, professional and corporate audiences. An experienced presenter, he has MEMORYFOAM SUPERSTORE fronted a number of corporate videos, worked as a consultant for companies in the fields of allergies, eczema and dry skin, cold and flu

6 Top Tips For A Better Nights Sleep

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A person's life revolves around sleep. From the moment they wake up and go about their daily activities, people always have to make their way back to bed to maintain a healthy balance in life. Apart f...

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