Tips for a good nights sleep
There are a number of factors that may increase your risk for insomnia and by addressing these you may improve your sleep quality and quantity.
- Establish and maintain a regular time for going to bed and rising (rising at the same time is important) Best to retire no later than 11pm
- Expose yourself to bright light/sunlight in morning on waking
- Get up when you wake up – don’t linger in bed
- No coffee after lunch or any caffeine after 2 pm
- Avoid drinking soft drinks
- Your neck / back / shoulders might need some attention (consider seeing a physiotherapist – www.gracevillephysio.com.au)
- Eat light meals at night – your body needs to use its energy to rejuvenate itself rather than spend the night digesting food you have eaten
- At night dim the lights, turn on low watt lamps and turn down T.V. etc.
- Avoid tyramine foods after 5pm (aged foods)
- Avoid eating starches after 5pm
- Make sure the bedroom is completely dark and free from noise (consider ear plugs, eye mask, blockout curtains)
- Create a sleep promoting environment that is comfortable (cool, quiet, dark.)
- Avoid using an electric blanket (or warm up then unplug from wall)
- Electrical appliances and mobile phones should be at a distance of one metre or more from bed
- Avoid watching TV in bed
- Avoid cigarettes 2 hours before bed, or even better – QUIT!
- Avoid exercising too late at night
- Avoid naps late in the afternoon, If you need a “Power nap” during the day, 20 minutes before 2pm is OK, only if need.
- Nasal breathing is essential/close your mouth! Breathing nasal strips can open up nasal passages (from chemist)
- Establish a regular bedtime routine/ritual so that you start to connect these prebed activities (such as a bath, or listening to certain music) with a winding-down sensation, and then doing them or even thinking about them will make you feel relaxed and sleepy.
- Learn ways to manage stress. Consider talking to a counsellor?
- There may be other factors contributing to poor sleep – so speak to your Naturopath, Nutritionist or Doctor if insomnia persists. For more information on some of the testing we have available, have a look at this link – Sleep Profile Test.
The biggest challenge is to try not to worry about your lack of sleep, as this just creates extra pressure on you to fall asleep, perpetuating insomnia.
We offer Naturopathy and Nutritional Medicine consultations
at 2 convenient locations, Brisbane CBD and Graceville