126d Survival Tool……Sleep

Sleep

Well Being

Sleep

……………………something we all need, to different degrees. Soothing and restoring us after a long day.

How much sleep do you get?

And do you wake up feeling refreshed and ready to spring out of bed to get on with your day?

Here are a few tips on getting a good night’s sleep………………………….

  • Remove distractions (TV’s , play stations, ipads, ) Treat your bedroom as a place to sleep.
  • Exercise regularly, but not too close to bedtime.
  • Go to bed and get up at a regular time each day, this sets a pattern for your body to follow.
  • Avoid caffeine, alcohol, chocolate, cola’s and non-herbal teas. (Stimulants)
  • Take a Power Nap in the afternoon, but no more than 20 minutes. Anything longer than that and you’ll feel very groggy when you wake up.
  • Take a bath, have a gentle drink or take a walk before bedtime

Relax your mind……..

Try simple breathing exercises. Breathe using your abdomen not your chest, through your nose for 3 seconds and then breathe out for three seconds, practise this for 10 minutes (or a few minutes is better than none).

Waking up in the night…………………..

  • Listen to music, a guided meditation or the radio. If you have a partner you don’t want to disturb then use your headset (maybe one ear if you lie on your side)
  • Read for a short while, til you feel sleepy again
  • Get up and make a drink

sleep image

 

 

“Early to bed early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin

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