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.

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