Top 10 ways to get better sleep
Filed under: Health, November 2009
It's a universal complaint that you hear every day: "I'm tired!" or " I didn't get enough sleep". Check out our top tips for getting the best out of your kip.
Top sleeping aid searches:
Exercise - what better way to ensure you sleep well than to tire yourself out? Although, it's not recommended to exercise within 4 hours of going to sleep. Regular exercise does help to improve sleep patterns.
Alcohol - You'll never guess, but alcohol does not help you sleep well. Yes, it can knock you out, but you won't get a proper night's sleep. Avoid alcohol to improve the quality of your sleep.
Food - Try not to eat too near to bedtime as this will have your digestive system working overtime while you are trying to rest. Spicy and fatty foods are especially likely to give you a poor night's sleep.
Bedroom - Try to make sure your room is dark, quiet and cool. If you're a light sleeper, bright early morning rays of sunshine will rip you from sleep before your alarm clock, so will unexpected noises in the night an excess heat. Consider wearing an eye mask and earplugs if you can't improve your bedroom.
Ban electronics - Watching TV, playing computer games, using telephones and computers will all stimulate your brain far too much to give it a chance to relax into sleep if you use them just before bedtime. Keep these gadgets out of your bedroom and you'll find your quality of sleep will improve.
White noise - Some people find that this helps them to relax and drift off because it recreates the sensation of being in the womb. Also, the frequency of white noise is such that is can drown out other noises such as talking. You can use machines like a fan to create white noise although the effect is not as good as using a white noise CD.
Smoking - You should avoid smoking before sleeping because, despite what many smokers say, nicotine does not relax you: it is a stimulant and it will keep you up. Also, smokers tend to wake up early suffering from withdrawel symptoms.
Coffee - Maybe it's an obvious one but caffeine keeps you awake. Don't drink coffee near bedtime. In fact, don't even drink caffeine-free coffee, just to be on the safe side. Why not have a nice hot malty drink instead? Or a herbal tea? Make it part of your bedtime winding-down routine and you'll be on the road to the land of nod.
Naps - Daytime naps, although they can be nice, will not help you sleep at nighttime. Your body needs to get tired out during the day so that it is ready to sleep long and deeply during the night. So cut out the catnaps and start sleeping properly.
Got any more tips for wannabe sleepyheads? Leave a comment and share them here.
Top sleeping aid searches:
- Sleeping through the night
- Sleeping aids
- Cause of snoring
- Sleep apneoa
- Sleeping pills
- Sleep patterns
- Causes of sleepwalking
- Sleep eye mask
- White noise CD
- Earplugs
Exercise - what better way to ensure you sleep well than to tire yourself out? Although, it's not recommended to exercise within 4 hours of going to sleep. Regular exercise does help to improve sleep patterns.
Alcohol - You'll never guess, but alcohol does not help you sleep well. Yes, it can knock you out, but you won't get a proper night's sleep. Avoid alcohol to improve the quality of your sleep.
Food - Try not to eat too near to bedtime as this will have your digestive system working overtime while you are trying to rest. Spicy and fatty foods are especially likely to give you a poor night's sleep.
Bedroom - Try to make sure your room is dark, quiet and cool. If you're a light sleeper, bright early morning rays of sunshine will rip you from sleep before your alarm clock, so will unexpected noises in the night an excess heat. Consider wearing an eye mask and earplugs if you can't improve your bedroom.
Ban electronics - Watching TV, playing computer games, using telephones and computers will all stimulate your brain far too much to give it a chance to relax into sleep if you use them just before bedtime. Keep these gadgets out of your bedroom and you'll find your quality of sleep will improve.
White noise - Some people find that this helps them to relax and drift off because it recreates the sensation of being in the womb. Also, the frequency of white noise is such that is can drown out other noises such as talking. You can use machines like a fan to create white noise although the effect is not as good as using a white noise CD.
Smoking - You should avoid smoking before sleeping because, despite what many smokers say, nicotine does not relax you: it is a stimulant and it will keep you up. Also, smokers tend to wake up early suffering from withdrawel symptoms.
Coffee - Maybe it's an obvious one but caffeine keeps you awake. Don't drink coffee near bedtime. In fact, don't even drink caffeine-free coffee, just to be on the safe side. Why not have a nice hot malty drink instead? Or a herbal tea? Make it part of your bedtime winding-down routine and you'll be on the road to the land of nod.
Naps - Daytime naps, although they can be nice, will not help you sleep at nighttime. Your body needs to get tired out during the day so that it is ready to sleep long and deeply during the night. So cut out the catnaps and start sleeping properly.
Got any more tips for wannabe sleepyheads? Leave a comment and share them here.
Reader Comments (Page 1 of 1)
Dr.Vinod Kumar Gupta said 12:33AM on 11-08-2009
Very important Suggestions and will help the society .Time and again this needs to be highlighted by the media .If possible these tips should be displayed at common places prominently in public interest,Sir.
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Joe Bell said 3:16AM on 11-08-2009
OK this is all fine and dandy but what about night workers.
Trying to sleep durig the day!!!! lots of noise outside! hot during the summer etc etc
Day workers think they have it bad, trying to sleep during the dayis so much worse.
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GARY said 2:00AM on 11-10-2009
IVE BEEN ON NIGHTS PERMENATLY FOR 5 YEARS NOW. I GET HOME AT 6.15 GO TO BED AT 7.00. I PUT EAR PLUGS IN,CLOSE THE CURTAINS AND THE DOOR. I WAKE AT 2.00PM. ITS IMPORTANT THAT IF YOU HAVE YOUNG CHILDREN [ LIKE MY 3 ] THAT THEY KNOW YOUR IN BED AND KEEP NOISE LOW.IT STILL KNOCKS ME ABOUT THOUGH AT WEEKENDS. I AM FALLING ASLEEP IN THE CHAIR AT 5PM.STILL BETTER THAN DAY SHIFT THOUGH.
phil said 3:42AM on 11-08-2009
Evidence suggests a reduction (not complete removal) of sodium street lighting would benefit us all. Until this becomes mandatory some authorities will continue to force all night dawn-- even in rural areas.
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Nicholas said 6:19AM on 11-08-2009
Yes, and recentlyI have been discovering that I am keeping the liht out from the hall (the hall light will remain on until the last person goes to bed) with the door and keeping light out from the street with curtains, this is quite reidulous, if people need light at night - get a torch
alistair reeder said 6:07AM on 11-08-2009
"rays of sunshine will rip you from your sleep" seems like a strange way to put it it's not like the sun suddenly get's turned on at 6:30! The sun's gradual rise and slow increase in brightness is surely one of the most gentle ways to be woken unlike most alarm clocks with their piercing sirens and harsh sounds that would dislodge a limpet from it's rock
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Kez said 6:33AM on 11-08-2009
The sun could rise in my bedroom itself and it would fail to wake me up!! lol
Jude said 7:38AM on 11-08-2009
If you can't "drop off", I think the best thing to do is get up and do something useful - like put your clothes away, put on a load of washing, bake a cake - anything that you would have to do anyway, but at least you are not lying in bed going nuts about not going to sleep!
I am going through a phase of not sleeping properly - or rather an inability to "drop off" - it's infuriating, which only makes you worse! I have tried music, chammomile tea, horlicks, hot chocolate, a set routing (it's pretty set as it is - the cats get their "kibbles", I ensure their water is enough, I put out my meds, I take my meds, clean my teath and then climb into bed - but sleep? Gone! 4am this morning I was still awake, and wondering why! Reason? I WAS TOO TIRED TO SLEEP! I had overdone things for me (I have many health probs) - so Dr Vinod Kumar, there are those of us who are having serious problems!
So tired!!!!!!!!
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kayleigh beadle said 9:20AM on 11-08-2009
I also have this problem, im 21 years old and have rubbish nights sleep at least once a week and wake up early then cant go back to sleep. or im just like you and cant sleep until 4am and just cry after laying there for hours! I get so tired i get dizzy and feel sick. last week i had 20 hours sleep in 4 nights and i felt awfull from it, i cant concentrate properly, feel anxious and im a person that likes to be organised but just dont have much motivation down to no sleep so it really gets me down. Im a light sleeper so any noise, light, heat... anything, and i cant sleep! my boyfriend sometimes breathes loud and he hates the fact that he keeps me awake. I suffer from mild anxiety and feel quite down often but no sleep really doesnt help the situation! Im usuallly so tired when i go to bed and then just cant sleep, i started to use earplugs but you can feel them in your ears and i started to get ear ache from them.
Im also so tired!....
lkrcathouse@aol.com said 5:43AM on 1-15-2010
This sounds strange, but if you stay up untill 3.30 take any meds you need to then go to bed,set your alarm for the time you would normally need to get up, you will be very tired for a couple of days, but it teaches your body clock to behave,you have to be made of stern stuff, it will work, I worked as part of a sleep research team a few years ago,and we had a 90% sucsess rate. However if you are unable to sleep because of pain, it maybe more difficult to undo the pattern,dont worry about cat-napping, as long as its not for more than 30 minutes at a time,it shouldnt do much dammage, be determined! I wish you sucsess, and a good nights sleep.
Sheena said 10:16AM on 11-08-2009
Since my Dad died nearly 14 years ago I have been unable to sleep. The worst night was when I had no sleep at all and had to go to work the next day. I was nearly falling over! I've tried all the usual things but in the end I've learnt to live with it. If I get three hours sleep in one go I'm lucky. Most nights I get between 1 1/2 and more recently 5 hours sleep. For the last 10 years I've been a supply teacher on an irregular income, and a single parent to two lovely boys now aged 11 and 9. I also run my own buy-to -let business.
If I wake up in the night I try and remain in a sleep-like state. I keep my breathing slow and regular and try and remain in the dream I was having, or think about the content. If it was a bad dream I gently try and direct my thoughts to put the dream in a good direction. I don't think about problems such as 'Will I get work tomorrow?' or 'What shall I do about the tenant who's not paid his rent?'. I also don't take in a big deep breath of air as this disrupts sleep-type breathing and puts me in awake mode. If I'm feeling really unsettled I'll go and get my favourite cat from downstairs and take her upstairs as it's good to have a pet to stroke. My doctor gives me sleeping tablets. These are addictive and can have a bad side effect of suicidal thoughts. So I sometimes treat myself to half of one as a special occasion.
I said I've learnt to live with a lack of sleep. To do this I've cut down on my social life (I don't do dating anymore), I don't beat myself up for not tidying everything up, I've bought a steam cleaner to elimiate dustmites, and I only eat healthy food (ie cooking from fresh every day).
I have 5 children in all and none of them slept until they were at least 3. This is a different kind of lack of sleep as it is brought about by somebody else and you know you could sleep if your baby didn't wake you up. For anyone who is going through this I'd like to say that it will end and there is light at the end of the tunnel. Your sanity will return!
I am a chronic undersleeper, but I am content with life. I hope my story helps others.
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Halle said 5:45PM on 11-08-2009
I bought the following and have never slept better:
1. Bucky Duo Bed Pillow (Buckwheat and millet) - no more neck aches or back pains.
2. Bucky sleep mask with ear plugs.
Those products saved my life!
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Richie K said 7:25PM on 1-14-2010
I have been an insomniac for as long as I can remember. I envy with a passion people who go out like a light as soon as their head touches the pillow !
I can be absolutely exhausted - maybe because of a very early start to the day, a long day at work, or even by starting the day with some exercise, sometimes I hardly have the stamina to climb the stairs to get to the bedroom BUT as soon as I am in bed I am wide awake and my mind begins racing !
I've tried most known remedies but here's one I haven't tried; I read somewhere once that eating the stalk of a lettuce is supposed to induce sleep ! Just can't bing myself to trying that ... well err not yet anyway !
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sam said 8:57PM on 1-14-2010
Im the same, tired as u like, then soon as I get in bed with badly aching legs, Im wide awake til around 4am and get 4 hrs sleep then have to get kids to the school. I find that playing solitairre on my mobile in bed laying down sends me off to sleep as the bright light in my face makes me tired! I read Drs comments initially not to use PC, TV, mobiles etc, but it works for me! the slightest sound from next door keeps me wide awake again as I am about to drop off! then takes another hour or 2 to get to sleep. So annoying. Not a morning person anyway and prefer to be up til around 1am, but still i cannot sleep til 3 or 4am, then weekends I make up for it. I believe to eat properly, have enough exercise during the day will help, I dont do these things therefore its self inflicted and I pay the price.
Dr Love said 6:31AM on 1-15-2010
I can't believe no one has mentioned 'Great sex'. Find the right lover and you will sleep like a baby!
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Shaik said 7:44AM on 1-15-2010
I found routine helps. I used to work nights and when I retired, I gradually shifted my routine to 15 minutes earlier every day and soon I started dropping off with the rest of the family. My routine is as follows:
Warm cup of herbal tea, usually camomile.
Brushing teeth.
Get into bed.
Have sex if wife consents or,
Read a book (avoid thrillers or detective stories) or newspaper.
Your eyes will soon get tired and you will drop of to sleep.
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Helen Churchill said 7:23AM on 1-15-2010
Ever since I started the menopause - 5 years ago - I haven't had a night's sleep. I can't take HRT for medical reasons. I am constantly being awoken with night sweats and the only thing that has helped me is my "Chillow" It is a special pillow with a fluid interior which you leave in the fridge all day. I found that one wasn't enough because as you get warmer during the night so does the Chillow. So I have to swop it for a fresh one from the fridge during the night, but it is fantastic and helps me a great deal. It is also useful for people on chemotherapy or steroids who tend to get overheated. Word of caution - don't leave it anywhere where pets can get at it - my naughty dog Dexter sunk his teeth in it and I had to replace it (£25.00).!
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