Ten ways to get a better night’s sleep

Discover ten ways to get a better night’s sleep and reclaim your waking hours.

10 ways to get a better night’s sleep

Do you feel tired during the day? Do you have trouble falling asleep? Do you wake up during the night? Discover ten ways to get a better night’s sleep and reclaim your waking hours.

1. Sleep to a schedule
Your circadian rhythm is your body’s natual sleep-wake cycle. If you go to sleep and wake up at the same time each day you will feel significantly more rested than if you get the same number of hours at different times. Even changing your sleep times by an hour can leave you feeling tired or ill-rested.

2. Nap smart
Napping can be a great way to make up for lost sleep, however napping too late in the day or for too long can throw out your circadian rhythm. Nap early in the afternoon, and limit your naps to 30 minutes, no more.

3. Light your days
Melatonin is one of the chemicals which tells your body to go to sleep or stay awake. The brain secretes more when it is dark, and less in sunlight and under bright lights. Increasing your exposure to natural light during the day will help you to feel more awake, and making sure there is no light (for example the television) where you sleep will help you to rest more easily.

4. Keep your cool
Most people sleep better in a room which is slightly cool, or about 18°C. If you feel cold try wearing warmer pyjamas – this will also keep your heating bill down.

5. Reserve your bed
Your bed is not a workstation. By reserving your bed for sleeping and sex you will train your brain to automatically relax when you get under the covers. This means moving the television out of the bedroom and avoiding using your laptop in bed.

Click NEXT to discover five more ways to get a better night's sleep

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    COMMENTS

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    Grey Voter
    22nd Aug 2013
    12:44pm
    A trick I have used successfully many times to go to sleep peacefully, is to focus on the fantasy that you have won say $5m in tatts and then slowly planning what to do with the windfall. I find this lull you to sleep in a pleasant state of mind.
    Anonymous
    23rd Aug 2013
    1:00pm
    tried it last night - couldnt sleep. too depressing
    my lawyer will be contacting you soon.
    Margo
    22nd Aug 2013
    1:29pm
    Thanks for the tip - I must try it as I have not had proper sleep for a week due to circumstances I am worrying about which are out of my control.
    Alida Talbot
    22nd Aug 2013
    4:26pm
    Say a prayer, and start blessing people in your life, Although this might seem a bit strange it can be very comforting, unfortunately I wake up the next morning wondering who I forgot to bless.... ha ha....
    Daphne
    22nd Aug 2013
    5:45pm
    Make sure the room is dark - or wear a eye mask to shut out any light. Keep a glass of water by your bedside. I find I often wake up thirsty and a sip or two helps me sleep again.
    Penqueen1949
    22nd Aug 2013
    7:25pm
    I have nearly forgotten what sex is...... ;-p
    Penqueen1949
    22nd Aug 2013
    7:26pm
    I have nearly forgotten what sex is...... ;-p
    Young Simmo
    23rd Aug 2013
    9:44am
    Sex is the difference between a dog and a bitch!!!!!!!!!!!
    No, sex is xes spelt backwards, and excess sex is good for you.
    Nightshade
    22nd Aug 2013
    8:23pm
    HUMANS WERE NOT DESIGNED TO WORK 9 TO 5
    OR
    SLEEP 8 HOURS REGULAR EACH NIGHT
    OR
    EAT 6 LITTLE MEALS A DAY
    OR
    3 MEALS A DAY & 2 SNACKS
    This is all a throwback from the good old days of SLAVERY
    When we were owned & / or workin' for the MAN !
    Yes 'm thems was the days when the boss man was afor gettin rich off of our blood sweat & tears off a the back of us
    Some how they brain washed us into believing the body clock tick tock fable.
    Penqueen1949
    22nd Aug 2013
    8:52pm
    I quite happily go to bed and get up when I feel like it. I answer to no one and don't have any trouble sleeping. I take magnesium as part of my nutrient supplements due to CFS and under active thyroid. Magnesium is a muscle relaxant and a very necessary mineral.
    bubyshka
    23rd Aug 2013
    11:44am
    Yes it is indeed Penqueen i find the magnesium helps me too.
    but what is CFS thyroid i have too. and if i eat well helps as well, but also if i go out for a walk about 8-9 in the evening then i get relax and tired and sleep well :) cheers everybody
    realize
    23rd Aug 2013
    9:24pm
    Setting a goal(s) and making the effort to achieve the desired result helps give your life purpose, satisfaction and added energy. We all at times feel less than fulfilled with our lot, but stagnating does not help. It can be very useful to make a list before bedtime of 2moro's to-dos, it stops you going over them in your mind thus letting you enjoy a truly restful sleep; but keep them realistic or you'll become overwhelmed. And from personal experience I can suggest when taking script meds and/or supplements, keep to a schedule.
    bubyshka
    23rd Aug 2013
    11:58pm
    Its difficult keeping to a schedule especially if you have thyroid problems and have to take meds and strange times from one day to the next.
    One can only do their best.


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