Sleep Tips Reduce Stress Good sleep at night is strongly influenced by what happens during the day. A few minutes of peace and quiet every day, a positive mental attitude, involvement in sports and hobbies, lots of laughs and the good company of loved ones will go a long way towards reducing tension. A tense person cannot sleep well. A relaxed person can. So relax. Eat a proper diet Eat vegetables and fruits, whole grain cereals and breads, rice pasta, fish and poultry. Limit your fat intake. Avoid fried foods. You should eat a basic healthy breakfast, a substantial lunch, and a light dinner Stay away from foods that cause indigestion, gas, or heartburn. Stop Smoking Nicotine stimulates brain-wave activity and increases blood pressure and heart rate. These factors all disturb your ability to get to sleep and remain asleep. If you have insomnia, stop smoking. A warm shower or bath A warm shower or bath just before going to bed will make you feel relaxed and more ready for sleep. Limit your time in bed Stress, depression, boredom, and partner pressure may force you to bed earlier than you need in order to fill your sleep requirement. Older people, fearing a night of several awakenings and light sleep, often go to bed too early. This adds to the problem of fragmented sleep. Staying in bed too long will promote shallow and disturbed overall sleep. Avoid Caffeine Restrict caffeine intake after 6pm or use de-caffeinated coffee. Excessive consumption of coffee, tea, soda and chocolate may make it more difficult to fall asleep. Avoid alcohol near bedtime Resist the temptation to drink a glass of wine or something stronger to help you get to sleep . You might fall asleep quickly, but it will be disturbed sleep; both NREM (deep, restorative) and REM (active, dreaming) sleep will be suppressed, and you will experience early-morning awakenings – often with a hangover. Monitor prescriptions Consult your physician about the sleep side effects of any medication you are taking. Some medicines can cause drowsiness, and others sleeplessness. Avoid over-the-counter sleeping remedies Stay away from over-the-counter sleep medications. Although they can make it easier to fall asleep, they often cause light and fragmented sleep, as well as early morning waking up. Enjoy the outdoors Studies have shown that exposure to external light during the daytime results in better night-time sleeping. Stay physically active Exercise increases heart and lung fitness and reduces stress, anxiety and insomnia. Effective exercise can include brisk walking, running, swimming, tennis, dancing, skiing, basketball, or aerobics workouts. An effective exercise regime will strengthen your heart, lower your blood pressure, and reduce your blood pressure reaction to stress, as well as lower tension and anxiety. All of these will promote sounder sleep. Stay mentally active Boredom can cause loss of sleep. If you are physically and mentally active, you’re less likely to get bored. Engage in hobbies, academic courses, volunteer work and social activities that will keep you mentally alert in the daytime and early evening. Feel good about yourself, feel needed and loved, and you’ll sleep better. Limit naps If you feel the need to take a daytime nap don’t sleep longer than 20 minutes. Longer naps may make it more difficult to sleep at night. Maintain a relaxing atmosphere in the bedroom Condition yourself to associate the bedroom with pleasure and rest, not with stress and tension. Try to avoid using your room for activities such as arguing, watching upsetting or violent television programs or working. Clear your mind at bedtime Avoid worrying about problems and work in bed. If your mind is too active, you’ll have trouble falling asleep or you might wake up during the night or too early in the morning. Write down Things to Do for the next day before you go to bed. Bigger bed, better sleep A larger bed gives you more room to move around and be comfortable (we all turn at least 40-60 times a night!). If you have a partner choose a Queen or King size bed. Room temperature The ideal room temperature for sleeping is around 16 - 18 celsius. Fresh air helps us sleep, so ensure the bedroom is well ventilated and don’t let it get too hot or stuffy. Avoid second-hand beds Second-hand beds generally are worn , offer poor support and are unhygienic and should if possible be avoided, including for children who need a good comfortable and supportive bed for those important growing years. Dark room A dark room is best for sleep during night or day. If light is waking you then try denser curtains with blockout backing or blinds. Bed clothes and coverings During warmer months lighter bed clothes and coverings are needed and cosier ones in colder months. Being too hot can lead to a restless night’s sleep. TODDLERS Routine Being able to get your child to sleep at night is as simple as one word – routine. Children will sleep better, be happier generally and learn more if they have a good night’s sleep. To be successful, the routine must be established and adhered to by the parents. It’s often lack of dedication by the parents which leads to bad bedtime antics. SCHOOL CHILDREN AND DIET Diet plays an important role in children’s sleep. A child who is hungry or has had too many sweets (especially chocolates) before bedtime will not sleep well. Milk is excellent at bedtime, and so are bananas which contain a natural sleep acid called tryptophan. Try to steer them away from heavy protein foods such as cheese and meat.