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What do I have to do to get a good night's sleep?

Updated: Mar 6

Written by Susan Chan

Welcome to our 'sleep and stress' centre @New Horizons

It is essential for our well-being 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 only agree with some of 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 be easy 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 at 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 your 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 nature's best way of promoting a deep sleep!!!


Contact us through the website at www.susanchannewhorizons.com or 

email: info@susanchan.co.uk or 

phone, 07980 849321

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