4 Memory Foam

Top sleep aids for getting a good nights sleep

by Jenny Peters

So you want a good nights sleep? Here are some more sleep aids to getting more sleep and awaking refreshed.

1. Go to bed, and get up at similar times each day.

2. Avoid caffeine in the hours before bed, and ideally only drink caffeinated drinks in the morning.

3. Also avoid other stimulants, such as chocolate, just before bed.

4. If you have a large meal in the evening, allow plenty of time for your digestive process to start, allowing several hours after eating before you go to bed.

5. Create a calm and relaxing bedroom environment, and use your bed for sleeping, and not for watching television or reading, particularly if the reading material is overtly stimulating.

6. Dim the lights as you prepare for bed, this will help you wind down and get in the right mood for sleep.

7. Temperature in your bedroom is important. Not too cold, nor too warm and if in doubt, go for cooler rather than warmer.

8. Do exercise, but not right before bedtime. Exercise can have a stimulating effect which can prevent you falling asleep, so leave two or three hours between your work out and going to bed.

9. Get into a routine or bed time habit. Children love the rigidity of a fixed bedtime routine (bath, story, snuggle down, etc) and the same is true for adults, albeit that the routine may be different. Why not start with dimming the lights or a cup of herbal (non caffeinated) tea.

10. If you can’t fall asleep, or do wake in the night and don’t drop off to sleep again straight away, try not to worry about it. There are few things that will prevent you sleeping more, than anxiety about not getting enough sleep. If you can’t get right back to sleep, then after about half an hour, get out of bed and do something non stimulating and boring in a low light until you feel sleepy again.