A bad night’s sleep can wreak havoc on the rest of our day. It can significantly affect our concentration, impact on our mood, lessen our energy levels and consequently have a negative influence on our interactions with others.
A good first step is to establish where the problem lies; do we struggle to actually go to sleep in the first place or is it that we wake up. With nothing specific in their minds, some people find that they awaken in the early hours, their mind racing. For others, they are suddenly wide awake.
There may be reasons to explain the origins of these sleeping issues. Perhaps the birth of a child prompted the requirement to be alert in case he/she needed attention during the night or a burglary that caused feelings of insecurity in the home and a need to be extra vigilant.
Let’s look at some tips for better sleep:
Deal with any practical issues that may be a factor
Ensure that security is good, alarms are working, air conditioning Sydney installed and a child monitor is installed. Find reassurance in knowing that a mother’s often so finely attuned to her baby that she often wakes up seconds before it cries. Recognize the triggers that may be a past or present factor in your sleeping pattern.
Could sleeping issues be because of a medical condition?
Have a check-up from your doctor and ensure that your general health is fine. If you’re on medication check that sleeping issues are not a side effect. Some doctors may prescribe melatonin as a short-term option to help reinstate a regular sleeping pattern.
Clear your bedroom of clutter
Be disciplined. Just because visitors don’t see your bedroom doesn’t mean that it doesn’t matter. Clutter and mess create stress.
Use less electrical equipment
Screen off unsightly areas, tidy away your workstation, keep electrical equipment to a minimum. Ensure your bedroom is a welcome haven, a place where you enter and immediately feel calm, comfortable and at peace.
Check that your bedroom is the right temperature
Many people find that their bedrooms are too warm and that can affect the quality of sleep. Ensure that it is airy and well-ventilated.
Cultivate a regular habit with regard to bedtime
This is especially true during the week if possible. For many people, 10 pm or 11 pm is seen as an acceptable time for bed when they are working the next day. Establish a routine that your unconscious recognizes as moving towards bedtime and sleep.
Try to relax before bed
Try to wind down before bed, rather than working until the last possible second, then diving into bed and wondering why your mind is still racing. Winding down for two hours before bed allows both your body and mind to start relaxing at the end of a busy day.
Avoid mental over-stimulation last thing at night
Watching scary, violent films can cause your mind to become overactive and may cause nightmares and disturbed sleep.
Reschedule that deep and meaningful conversation
If there are urgent matters that need discussing try to schedule them at a time when you are both able to contribute fully and respectfully to the conversation. Late at night when you are tired, irritable or concerned about the following day at work is not conducive to a useful discussion with your partner.
Avoid the consumption of spicy food
Practical actions like avoiding heavy, spicy food and too much alcohol late at night can help improve the quality of your sleep. Spirits are recognized for causing disturbed sleep and strange, unsettling dreams.
Keeping fit improves the way your body functions
Aim to include some exercise in your routine. Many people enjoy walking the dog before bed. It helps draw a line under the day, introduces fresh air into your body and avoids having to let the dog out during the night!
Involve in physical exertion
If you work hard mentally in the day ensure that you compensate by committing to physical exertion. Conversely, if you have a strenuous physical job ensure that you undertake mental activity to provide a counter-balance.
Do you go to bed and prepare to not sleep?
Some people take books, food, drink with them to bed. Instead, go to bed and lie still. Close your eyes and appreciate what your body is taking good care of itself when you lie on your bed in room installed with ducted air conditioning Sydney. Cell renewal, digestion, detoxifying, healing all occur as you lie still and allow your body to do what it needs to do at this time.
Wash away the day’s cares at the end of the day
A shower or relaxing bath can symbolically cleanse away the day’s stresses and strains, help you relax and feel ready for bed. Play soothing music, light scented candles, have a massage, enjoy this special, quality time.