Do you spend hours tossing and turning every night? Or do you fall asleep as soon as your head hits the pillow, only to wake up frequently during the night. Most of us have some trouble sleeping. So, if you’re like most of us and would really like to know what it feels like to get a good night’s sleep, then read on:
Discover your sleep type
You fall asleep within minutes of going to bed, but you wake up frequently during the night and find it difficult to get back to sleep.
What is the problem?
Something is probably interfering with your sleep. There are lots of reasons why we wake at night- a snoring or restless partner pain, needing to go to the loo or problems like restless legs.
1. Address issues that are interfering with your sleep, and try to shift your way of thinking: If you go to bed dreading not being able to sleep and worrying when you wake up, it will be harder to get back to.
2. Don’t go to bed with a full bladder and move (or banish the snorer) to the spare room. Restless legs can be helped by keeping them cool in the evenings and having a fan in the bedroom.
You spend hours tossing and turning with your mind racing before you manage to drop off.
What is the problem?
You don’t wind down before bed, so your mind and body are still on high alert.
1. Find your personal sleep inducer. Perhaps it’s a leisurely warm bath, listening to music or reading in bed with a dim light.
2. Reflect on anything that’s worrying you well before bedtime – writing down the next day’s to-do list and any concerns you have will help you let them go.
Five other things you can do to ensure a good night’s sleep
1. Don’t get in the habit of taking naps during the day.
2. Avoid checking the clock during the night – it’s better to get up and do something else.
3. Add more milk, eggs, turkey, chicken and fish to your diet – they’re sources of the amino acid tryptophan, thought to have a calming effect and induce sleep.
4. Avoid too much alcohol. As the alcohol becomes metabolised your brain will react to the lack of it and wake you up.
5. Nicotine is a stimulant – if you smoke, don’t do it after 6pm.