How to get a good night’s sleep
The best advice that anyone can give you when you have a problem is to sleep on it.
This is proven to be the ultimate way to soothe worries and refresh the body and mind but if you struggle to get to sleep then here are a few tips to help you out.
- The key to looking and feeling good and functioning efficiently is getting around eight hours sleep a night but most of us are lucky if we get six hours so it’s time to promise yourself you will go to bed early tonight. Make a commitment each night for a week to go to bed 10-20 minutes earlier than the night before until you are getting eight hours sleep.
- Eat carbohydrates for supper – carbs make the body release serotonin, which makes us drowsy.
- Make sure you don’t watch TV or look at your PC, tablet or phone 30 minutes before bedtime. You need to relax before you can sleep and to avoid too many distractions. Also it has been proven that the light from screens prevents the release of melatonin, which encourages sleep.
- Increase the magnesium in your diet – a supplement of 500mg of magnesium a day helps increase sleep levels and the quality of the snooze according to researchers at Tehran University. Eat more dark green leafy veggies, Brazil nuts and pumpkin seeds as they contain lots of magnesium.
- Avoid sugary treats at bedtime as they can cause erratic blood sugar levels and this can make the body produce the stress hormone cortisol.
- Don’t drink anything that contains caffeine after 3pm.
- If you find it tricky to sleep, get out of bed and make yourself a chamomile tea, sip it and breathe deeply and calmly.