GoodSleepAdvice

Top sleep tips

You know that 7-8 hours of sleep a night will give you the quantity of sleep you need but how can you improve the quality of your sleep?

Here are some essential Dos and Don'ts from sleep expert Dr Chris Idzikowski to turn you from a Junk Sleep Junkie into a Super Sleep Star!

Do...

• Follow a routine each night that gives you time to relax

  Try having a warm bath or reading a book before bedtime

• Make your bedroom a restful place

  Get rid of any clutter, have soft lighting and use a plug-in air freshener to create a pleasant and relaxing environment

• Buy the best bed you can

  You'll spend 25 years of your life in bed so it is worth investing to ensure you always feel totally comfortable

• Use the 20 minute rule

  If you've been lying awake for more than 20 minutes, get up and rest somewhere else. You should not return to bed until you feel sleepy

• Take action against factors affecting your sleep

  Identify what is stopping YOU getting good quality sleep e.g. health conditions, and take action to beat these once and for all

Don't...

• Try to fall asleep

  It's harder to actively try and fall asleep - just tell yourself to let go of being awake or rest your eyes. Try visualising walking down a stairwell to drop off

• Drink caffeine less than 6 hours before you go to bed

  Caffeine will stay in your system for 6 hours and will act as a stimulant - try a herbal or fruit tea as an alternative hot drink in the evening

• Eat a heavy or spicy meal less than 2 hours before you go to bed

  Your body needs to rest, not to be busy digesting - brush your teeth after dinner to prevent snacking all evening

• Watch TV in bed

  TV can stimulate your mind too much and stop you from turning off when you switch off.

• Keep electrical components in your bedroom

  Or at least completely switch them off and do not leave on standby as they can give out buzzing noises and bright lights which can disturb your sleep