Twelve Ways To Get A Better Night's Sleep

I read recently that we are managing on about two hours less sleep than our ancestors in Victorian times did. The pace of life has been speeding up, so we need to take care to meet body/mind's need for rest. Try these tips to improve your sleep patterns:

1. Cut down on caffeine, found not just in coffee but tea, cola, and chocolate. And what do you think is the active ingredient in those 'healthy' Guarani energy drinks? That's right - caffeine! If you're a heavy coffee drinker, cut down gradually - going 'cold turkey' may give you headaches and other withdrawal symptoms. As you'd expect, the earlier in the day you have your last cup, the longer your body has to settle back down to normal before bedtime.

2. Don't use alcohol as a way of getting to sleep. Drinking a lot before you go to bed will produce a surge of noradrenalin (one of the body's natural stimulants or 'stress chemicals') at about 4AM.

3. If you work from home, stop work (of any kind) at least two hours before you go to bed. This gives your mind and body a chance to wind down.

4. Have a bath or shower before you go to bed. Research shows you will sleep better as a result.

5. Make sure you get enough bright light during the day. Recent research suggests that this wakes you up during the day, so you sleep better at night.

6. If there are still things on your mind when you go to bed, write down your concerns on a piece of paper and put them in a box. Remind yourself that they'll still be there when you wake up.

7. Use a relaxation CD to unwind before you go to sleep, or to draw a boundary between work and leisure time. (NB I do a good one which you can order at the bottom of this page).

8. Get enough exercise. If your body is pleasantly fatigued from exercise you will sleep better. Finish aerobic exercise at least two hours before you go to bed.

9. Keep your evening meal light, and avoid cheese or spicy foods in the evening. Nothing keeps one awake like that "washing machine" effect in the turn.

10. Keep the bedroom for sleep and lovemaking only. End of story.

11. Further to this, don't have a TV or electronic equipment in your bedroom. If space forces you to have an office in your bedroom, make sure all equipment is switched off and cover the computer with something to 'conceal' it.

12. The more sorted out the rest of your life is, the better you will sleep. If insomnia was a message to you from your body or your unconscious mind, what would it be telling you?