Are you one of the many people who have trouble falling asleep? Maybe you toss and turn during the night, wake too early or wake not feeling refreshed. You’ re not alone! In Australia hundreds of thousands of people struggle with falling asleep and staying asleep every night. Creating a plan that works well for you and developing a good bedtime routine may help.
This may sound strange but what you do during the day can affect how you sleep at night!
Regular exercise is a healthy, safe, inexpensive and simple means to improve your sleep. It promotes relaxation, which helps to initiate and maintain sleep, increasing the non-rem sleep phase and stimulating the regenerating characteristics of sleep.
Plan your exercise for morning or afternoon as exercising in the evening raises the body temperature which could make it more difficult to fall asleep. If you haven’ t had a chance to exercise during the day, try some simple stretching or relaxation yoga in the evening.
Our internal body clock helps to regulate sleep. It knows that night is for sleeping and daytime is for activity. Light tells our body to wake up and be active. If you work indoors try to open blinds to get as much daylight as possible, or turn on more lights to make your workspace bright.
If you are someone who naps during the day and then has trouble sleeping at night, try eliminating the afternoon nap. If you are too tired to get through the afternoon, re-consider what you are eating for lunch, or seek expert advice from a health care professional.
Reserve your bedroom for sleeping
Keep the office work and television in another area of the house. Let your body know the bedroom is associated with sleep.
Keep a note pad near your bed
If you have things playing on your mind about the day or week ahead, jot them all down. Recent studies have shown that people who also wrote down something they could do to help solve their problem/s, rather than just thinking about it, were more relaxed at bedtime.