During sleep we repair our physical and mental health. Good sleep helps us resolve some of our daily problems. It helps us with finding new ideas for creative projects. Good sleep helps us cope with stress and other illnesses. When we don’t sleep well, it can become a health problem.
Why don’t I sleep well
There are many reasons preventing us from having a good night sleep. These reasons might be:
- Stress and worries – Often we think about our problems in bed over and over again, which makes it difficult to fall asleep.
- Changes in diet or a very poor diet – Going to bed hungry or eating too much before bed can also make it difficult to fall asleep. Make sure you eat full diet, including fresh fruit and vegetables and drink enough water.
- Shift work – If you do shift work, make sure the room is quiet and dark and that no one disturbs your sleep.
- Poor sleep setting – Sleeping on the couch in front of the TV is not a good sleeping arrangement.
- Sleep disorders – It might take years before a sleep disorder is diagnosed
A good sleep guide during the evening
- Daily exercise helps us fall asleep at night. Try to do some walking or other light exercise
- A hot milky drink is very effective to fall asleep. Drinking alcohol, coffee, tea or chocolate at night is not recommended.
- It might take time to get ready for sleep. Try having a warm bath or listening to some calm music. Avoid anything that is mentally stimulating within 1-2 hours of bedtime.
- Keep all sleep for bed time – don’t sleep in the armchair as it upset your sleeping patterns.
- Try to put the day to rest. Write down all your worries in a notebook and say goodbye to them before going to bed. You can deal with them more effectively in the morning.
- Make sure bed and bedroom are comfortable.
At bedtime
- Try to go to bed and to get up at the same time every day
- Keep your bedroom only for rest and sleeping. Leave reading, watching TV and computer activities for another room.
- Put the lights out.
- Allow yourself to relax. Enjoy falling asleep. Let sleep find you.
Still can’t get to sleep
Sleep difficulties are quite common and not as damaging as you might think.
- Try not to get upset, frustrated or think about the next day.
- If you are awake for more than 15 minutes, you just might not be ready for sleep. Try to go into another room.
- Do something relaxing while you are up, like listening music or reading.
- Go back to bed again when you feel ‘sleepy tired’. You may have to repeat this rising and returning to bed several times a night at first.
- A good sleeping pattern may take a number of weeks to establish.
