Tips for a good night’s sleep
A good night’s sleep is essential to an individuals health & wellbeing. At Burkes Pharmacy, we have drawn up a list of tips that will assist you to get a great nights sleep and ensure you wake ready for the next day.
- Ensure you are comfortable in your bed. You should have a comfortable bed in quiet area.
- Darkness is important as light can impact on sleep. The dawn light will help you wake naturally and sets your biological clock. Try leaving a small gap in the curtains.
- Ensure your room is warm and cosy, but not too warm as high temperatures impair sleep.
- A hot bath or shower prior to bedtime opens the blood vessels in hands, face and feet, releasing heat and aiding sleep.
- If you are not sleeping properly at night, avoid daytime naps – no matter how tired you feel. Try and wait until the following evening and get a proper nights sleep.
- Exercise aids sleep and set the internal clock. Don’t over-exercise just before bed-time though!
- Try and avoid eating late as it raises the body temperature and impairs sleep. Ideally eat at least two hours before bedtime.
- Focus on your breathing and deliberately slow it down. This reduces heart rate, blood pressure and helps you relax.
- Don’t work in bed. Working whilst in bed causes your brain to associate bed with wakefulness and not sleep.
- It is best not to work, use your mobile or email just before bedtime so you are properly relaxed when going to bed.
- Aromotherapy such as lavender oil can aid sleep, if used as part of your bedtime routine.
- Herbal remedies may be very useful without being habit forming.
- Valerenic acid is known as a traditional herbal treatment for mild anxiety and nervousness but it also helps to overcome sleep disturbances.
- Kalms Sleep is an effective combination herbal remedy which helps to promote a refreshing natural night’s sleep – without causing drowsiness the next day.
- Vitamin B complex is very important for the nervous system and can aid in treatment of depression, stress and fatigue
