Strategies for a Good Night’s Sleep

Getting a good night's sleep is one of the simplest joys in life! How great you feel in the morning when you've had a good night's sleep! Everything seems brighter, clearer, easier to cope with. And when you don't get a good night's sleep?  You feel cranky, irritable and out of sorts. So, try some of these strategies tonight and see if they help with getting a good night's sleep!

Here are 10 Strategies for Getting a Good Night's Sleep:

1. Exercise during the day, preferably in the morning or late afternoon before dinner (not in the evening)  
2. Cut out or cut down on coffee and other things containing caffeine such as chocolate, tea and coke. If you do continue to use these products, avoid them after 2pm.  
3. Learn to meditate and incorporate a daily practice into your lifestyle (see separate article on Meditation Techniques)  
4. Try not to eat or drink anything 3-4 hours before bedtime. Alcohol can be a problem as it induces sleep but may cause a disturbed night.  
5. Take up yoga and do a few movements prior to bed.  
6. Before bed, create a routine: unwind by listening to soft music; soak your feet in warm water with a few drops of lavender oil; meditate; do yoga.  
7. If emotional problems are causing insomnia: write in a journal an hour before bed, expressing your feelings, disappointments, and fears; talk to a friend or family member; seek professional counselling; keep a notepad next to your bed and jot down worries or things you can’t stop thinking about during the night (use a torch to see so you don’t disturb your partner).  
8. Check for physical impediments to restful sleep: ensure your mattress and pillow are comfortable for you (sometimes a firmer mattress is in order or a softer pillow); check that the electrical box is not outside your bedroom wall near your bed; do not have an electric alarm clock next to your bed; ensure the room is dark and air is circulating (open a window or use a fan); use earplugs if noise is an issue (including a snoring partner); if you have restless legs during the night, see your doctor or naturopath (you may need magnesium).  
9. If you can’t sleep, wait 30 minutes and then get up, go into another room and read for 30 minutes, then try sleeping again. Sometimes a small glass of milk and a piece of cheese will help.  
10. Use a relaxation tape or CD prior to bed or in the night if you cannot get back to sleep. You can make your own (see Relaxation Script) or go to the free one I have created here:  Barb's Visualisations.