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Sleep Tips

Here are some tips to help you sleep better and work and feel better


Try to go to bed the same time each night for at least two weeks to enable you to get into a pattern


Get up at the same time each morning and make sure that you set the alarm at the same time each week except at weekends. If you sleep in at weekends, try not to sleep too long as this will only meant that you can’t sleep at night.


Keep your bedroom dark to allow you to sleep and this helps you to relax and unwind.


Aim to have about 6-8 hours sleep a night if at all possible and this can be part of your sleep pattern.


Read a book prior to going to sleep and ideally not a thriller as this can make you stay more awake until you either finish it or finish the chapter.


A warm relaxing bath can help to relax you and put a few drops of lavender oil in it. Whilst in the bath be aware of the sound of the water on your skin and as it flows, be aware of the smell of the soap and how the water feels on your skin. This is all relaxing and close your eyes and relax letting you feel ready for going off to sleep in bed.


Try not to have a television or your mobile phone in the bedroom – keep it as a relaxed and calm area. Having any device like this in the bedroom causes the mind to be active and not relaxed and ready for sleep.


Drink plenty of water during the day and ideally this should be about 6-8 glasses to keep you hydrated which helps your immune system, your skin and cuts down toxins.


Spray a few drops of lavender spritzer on your pillow (add a few drops to 50mls distilled water and put in a spray bottle and ensure that you label the bottle)


If you wake up in the middle of the night, try not to look at the clock


Any worries that are causing you not to sleep, try writing them on a pad and then you can forget about them until the next day. Try this and see - it really does work.


Take a warm milky or herbal drink before you go to sleep


Avoid caffeine after 9pm as this will only make you more alert.



Sleep Pill Users

There are about one in three Britons who suffer from insomnia every year  and 10 million NHS prescriptions are written for sleeping pills. The main pills are Benzodiazepines such as Temazepam which are tranquillisers and are meant to be used on a short-term basis to help sleep. However, there are some side effects when taking sleeping pills and these are loss of balance, falls, dizziness and disorientation.


It is always best to talk to your GP if you are having problems sleeping.


Often when under stress it can be very difficult to sleep. Here are some tips which should help you have a good night’s sleep.




NB – if you continue to have problems sleeping,

contact your GP or healthcare professional.