A few tips to having a good night's sleep

1) Avoid late night chatting on your mobile device

 

Your brain produces less melatonin, the sleep inducing hormone.  Light towards the blue end of the spectrum is especially stimulating and, regrettably, computer screens, tablets, smartphones and LED lighting all emit a lot of blue light. It is strongly advised to not use these devices 2 hours before going to bed. If you are going to use these devices, turn the brightness down 

 

2) Shower time

 

Just before you fall asleep, there is a decrease in body temperature hence, taking a bath/shower raises your body temp, but as you jump out the shower, your body temp begins to quickly fall, sending a signal to your brain that you are ready to sleep.  Try to take a shower/bath just before you go to bed. 

 

3) No more “Night Caps” 

 

Yes, a small amount of alcohol will help one sleep quicker, but it also gives you a more restless sleep, increasing snoring and disrupts dreams. Do not indulge before bed. 

 

4) The 90 Minute Rule

 

Your brain goes through many “90 Minute” cycles of sleep every night and you feel better when you wake closest to the end of the cycle. Hence, if you are planning to wake up at 8am, try to fall asleep around 11pm or 12.30am. 

 

5) Distract your brain

 

Keep your thoughts active, challenging your brain with riddles or numbers. Although it has not yet been scientifically proven that “counting sheep” helps you fall asleep quicker, tiring one’s mind before sleep helps. Try counting back from 130 in 4’s, or think of every fruit/vegetable in an alphabetical sequence. 

 

6) Make a list

 

Worrying, and stressing about problems or thinking about your daily tasks for the next day just before bed doesn’t help. Leave a notepad on your bedside table, and jot down a to-do list before you fall asleep. 

 

7) The Magic Yawn 

 

Smiling makes one happy, frowning automatically makes one sad. Try fooling your body into tiredness by thinking that you are exhausted, letting your eyes droop, your arms and legs feel heavy, and even faking a yawn.