Tips and Therapies for Better Sleep

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Tips and Therapies for Better Sleep MetroMedi
Relief
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• If youre having problems whether its
  difficulties with getting off to sleep, waking
  frequently through the night, or waking up too
  early first of all, youre not alone. Insomnia
  is thought to affect around two billion people,
  according to research from WSS.
• As well as leaving you tired during the day,
  sleeping badly can have an effect on your mood
  and quality of life, and impinge on your
  attention span, ability to learn, and memory. In
  the long term, it can negatively impact how you
  function, as well as your mental health. It can
  even contribute to physical health problems such
  as obesity, type 2 diabetes, and high blood
  pressure.
• Everyone is different but if World Sleep Day
  has inspired you to improve things, trying these
  10 practical tips might help.
• Try to go to bed and get up at the same time
  even at the weekends! Having a routine is good.
  Avoid sleeping in the daytime, or just stick to a
  short nap.
• Dont work or watch TV in bed, so your mind comes
  to associate your bed only with sleeping.
• Avoid stimulants after 3 pm including
  caffeinated drinks such as energy drinks, tea,
  coffee, cola, and also nicotine. Be aware that
  alcohol can affect the quality of your sleep.

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• Keep a notebook by your bed, so if you wake up
  worrying or suddenly remembering something you
  can write it down and (hopefully) go back to
  sleep.
• Make sure youre not too full or too hungry when
  you go to bed.
• Doing exercise and keeping active throughout the
  day can help you to sleep, but dont exercise too
  close to bedtime.
• Turn off the TV, tablet, or phone an hour before
  bedtime these are stimulating activities that
  can keep your brain whirring! Swap them for
  relaxing ones such as having a bath or listening
  to calming music.
• If you havent dropped off after 30 minutes then
  get up, do something else relaxing until you feel
  sleepy, then try going back to bed.
• Try not to look at the time during the night, as
  this will make you more anxious.
• Dont fixate on the number of hours you get.
  Contrary to popular belief, there isnt a
  normal amount of sleep that we all need it
  varies from person to person. According to the
  WSS, the quality of sleep we get is probably more
  important than the length.
• Above all, try not to obsess over not being able
  to sleep if you become too focused on the
  problem it can end up overshadowing other things
  in your life and even becoming a self-fulfilling
  prophecy.