Sleep Series: Catching Zeds.
I have a very busy go go go lifestyle, lots of work, not so much play, but sleep has always been a constant source of confusion to me. Some days i can go to bed at 10pm and feel like i’ve slept right through and be so sleepy the next day, other days late nights bring energetic days. There seem to be no pattern, but i can’t be the only person in the world who struggles with understanding sleep, so i will share with you my research on a good nights sleep – remember, I AM NOT A DOCTOR.
Caffeine, if you are anything like a normal human being, caffeine will play some part in your day to day life. Tea, coffee, cola.. caffeine is a stimulant and works to keep you awake – try to avoid 4-6 hours before sleep (2-4 sounds more realistic to me)
There is a lot of talk about a sleep schedule. Going to bed and waking up at the same time every day, including weekends and bank holidays. No thank you, if i can grab an extra hour on Sunday morning, then i will! – maybe just on weekdays?
If possible you should limit the activities in your bedroom to sleeping – this can build an association in your mind that the bedroom is for sleeping and relaxation only.
Alcohol before bed – although it makes you sleepy initially, can cause a restless sleep.
Apparently blue displays, such as alarm clocks, mobile phones or standby lights can be triggers for insomnia, so shut them all off!
Don’t nap – I WISH i had the time to take naps. As a general rule, if you’re older than 9 & younger than 60, you shouldn’t be taking daily naps – get up and wake up, you’ll sleep all the better come night time.
Don’t clock watch! Realising you only have 4 hours until you have to get up for work won’t help you relax, it will make you worry..
Don’t smoke, you shouldn’t smoke ever anyway, but suprise, suprise, yet another side effect of smoking is lack of sleep. More info here.
Establish a pre-sleep routine, have a hot bubble bath or read a book, relax into sleep.
Don’t eat huge meals before bed, a carb heavy meal late at night will stay in your stomach and weigh you down.
exercise 3-4 hours before you hit the hay can release great toxins for fighting stress and this helps to relax you. Do it too soon before bed however and it can wake you up!
Are you eating right? If you’re not getting the right vitamins and all that jazz then it can make you lazy & groggy.
Happy sleeping readers, x