Simple Tips to Sleep Well
Tips for Good Sleep
- Make sure you get at least 9 hours sleep a night.
- Resist the temptation to over-schedule.
- Aim to get outside, in nature, for at least half and hour a day.
- A regular exercise routine helps you sleep.
- Eat “growing food” – anything that was once growing and alive – rather than processed foods or foods that come out of a factory.
- Have a good healthy dinner – you can’t sleep on an empty stomach.
- Drink 2 litres of water a day, but avoid drinking fluids too close to bedtime.
- Alcohol and smoking reduce your sleep quality.
- Aim to go to bed at the same time each night, especially during the week. This way you will help form a good habit, and your body will naturally be ready for sleep.
- Avoid screens for an hour before sleep.
- Avoid caffeine and sugary foods or drinks for at least 5 hours before sleep.
- Put any concerning thoughts or worries that come to mind while you’re about to sleep on a bookshelf in your mind’s eye – you can’t resolve them now while you’re sleeping, you will look at them in the morning.
- If you need to, take a melatonin supplement – available at health stores and some chemists. They come in a spray or chewable tablets.
- Listen to relaxing music, a sleep inducing soundtrack, or sleep apps half an hour before sleep.
- A soundtrack that is designed to take you straight into restorative sleep will ensure a quality sleep whereby your body will rejuvenate.
How a Lack of Can Sleep Effect You
Negative self image
Irrational fear and worrying
Conflicts, especially family members
Inability to focus
Shortened attention span
Reduced academic performance
Lack of energy
Aggressive behaviour – including yelling and shouting
Moodiness or mood swings
Loss of motivation
Poor decision making
Slower physical reflexes
Increased risk of car accidents
Poor impulse control
Increased impulsiveness and risk taking
Inability to regulate emotions/moods
Weak immune system
High blood pressure
Food and sugar cravings
Tremors or shakiness
Long-term sleep problems