Welcome to our 'sleep and stress' centre @New Horizons
It is so essential for our wellbeing to get a good night’s sleep. Here are some tips for you to consider. The important thing is that you find a pattern that suits you.
You may not agree with all the points on this list, that is not a problem. Be relaxed about it!
Develop a regular sleep routine. Try to set a time to settle down and go to your ‘quiet space’. Stick to it, if you can, but do not be hard on yourself if that is not always possible
Avoid taking naps during the day and go to bed 20 minutes earlier at night
Regular exercise will improve your sleep quality but should be avoided within 3 hours of your bedtime, so pull back on the late-night visit to the gym!
Make sure your bedroom is a comfortable temperature, preferably with a ‘through-flow’ of air
Clear your bedroom of all clutter and electrical devices. Ideally, decorate your
bedroom in relaxing warm pinks, soft peaches, calm creams, pale green or blue
If your mind is active, try to keep a pen and paper beside the bed and write down anything troubling you
So, what about fluid intake later in the evening? Avoid caffeine and consider taking a warm milk drink or herbal tea instead
Alcohol may put you to sleep, but it tends not to keep you there, awakening you
in the early hours of the morning.
So what about midnight snacks? Carbohydrates stimulate the production of sleep-inducing chemicals in the brain. However, don’t eat late, the digestive process can cause sleeplessness. No more kebabs at 10.00 pm!
Listen to mellow music. Music can help alter your consciousness and have you sinking blissfully into the depths of slumber. Also, you may find one of our relaxing audio recordings will relax you, calm the mind and gently send you to sleep
Put a drop of lavender essential oil on your pillow alternatively try using an ioniser
Try wearing a pair of socks. Swiss researchers have discovered that poor dilation of
the blood vessels causing cold feet may be the root of some sleep disorders and
that in many cases a warm pair of socks will do the trick.
If you are lying in bed getting more distressed because you cannot sleep, get up
and have a drink or get a hot water bottle.
And finally,…..sex is an excellent relaxant and natures best way of promoting a deep sleep!!!
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