How do you get a good night’s sleep?

With the pandemic in our minds along with work and family life, anxiety (or the menopause!) it is hard to switch off sometimes and get a good night's sleep.   So how can you get a good night's sleep?

 

  1. Try to keep a consistent bedtime during the week and weekends.   At weekends, try not to vary the time you get up or go to bed by more than an hour.
  2. Try to take some form of exercise during the day, even a short stroll at lunchtime.
  3. Try not to eat a heavy meal before bedtime.   Also, think about when you are going to have that last cup of caffeinated drink (not too late).   Alcohol might help you to drop off, but it can also cause sleep disruption during the night.
  4. Head full of worries?   Jot them down along with a things-to-do list.  Make it manageable.
  5. Make sure your room is a relaxing space (not too much-distracting clutter or try not to have your workspace near your sleep space!).  Consider black-out blinds or a sleep mask.
  6. Try to have a hot bath or shower before bedtime.   If having a bath, try using a lavender-scented product for relaxation.
  7. Consider adding a bedtime lotion to help with sleep.   This is a nice one that also contains Magnesium or you can also get a lavender pillow spray for sleep.
    https://www.amazon.co.uk/Better-You-Magnesium-Mineral-Lotion/dp/B07DW6TPKP/ref=sr_1_21?adgrpid=584617487&hvadid=80882856257335&hvbmt=be&hvdev=c&hvlocphy=69115&hvnetw=o&hvqmt=e&hvtargid=kwd-16356770157%3Aloc-188&keywords=lavender+sleep+aids&qid=1640109221&rdc=1&sr=8-21
  8. Try to do something relaxing before bedtime.   Rather than a gym session after work or late night tv, think about reading a book instead to allow your brain to switch off.
  9. If you don't fall asleep within 20 minutes or so, consider getting up and doing something relaxing such as reading for a short while until you feel more tired.

    Wishing you a good night's sleep, from the Type IT! Team

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