We all know the body needs to sleep to rest, to rejuvenate, to tune up and repair what needs repairing. Lack of sleep impacts our thinking process, makes us tired, grumpy and irritated at times.
Good sleeping patterns are essential to our emotional and physical well being.
The Art of Sleeping Tip 1 - Cut out caffeine
Caffeine is an enemy of sleep - it is not your friend! If you need coffee don't have it after 12. Caffeine dehydrates your body and increases anxiety and stress because of the rush of adrenaline in the body.
Do you know that caffeine still impacts your body up to 10 to 12 hours after you have consumed it?
The Art of Sleeping Tip 2 - Keep rehydrated
Ensure you drink enough water during the day, the recommended amount is between 1.5 and 2 litres a day (and that doesn't include coffee!). Being dehydrated can impact sleeping as it disrupts your body's natural rhythm, so you don't feel tired when you should. It also causesfatigue but not the type of tiredness to help you sleep.
Being dehydrated also decreases the melatonin in the body which is needed for sleep.
The Art of Sleeping Tip 3 - Ensure you have sufficient natural light during the day
Natural day light is essential to sleep as it increases melatonin in the body. Open curtains, go for a walk, ensure your work space has sufficient light.
The Art of Sleeping Tip 4 - Stay away from lights at night
Lights at night decreases the levels of melatonin in the body. Lights from TV, even computers decreases the melatonin at night. Even the light from an Ipad can suppress the melatonin.
Stop using your laptop, TV and Ipads late at night. Read, listen to some relaxing music or do some relaxation exercises to help you prepare for sleep.
Change lights bulbs in your bedroom is it is a soft and gentle light.
The Art of Sleeping Tip 5 - The importance of healthy eating and exercise
A healthy balanced diet is essential to a healthy sleeping pattern. Don't eat a heavy meal late at night, especially meat as the body takes a while to digest it.
Bananas are good for helping sleep - but don't eat them too late at night.
The Art of Sleeping Tip - 6 Quit smoking
Many smokers think that smoking helps relax them. Wrong! Nicotine is a stimulant and disrupts the sleeping patterns.
The Art of Sleeping Tip - 7 Cut out alcoholAlcohol reduces your quality of sleep. Although you may go to sleep quickly it also wakes you during the night. Don't drink alcohol a few hours before going to bed.
Happy sleeping!
Lina Connors is an expert in helping people to adjust their lifestyle to enhance their sleeping patterns.
With over six year experience Linda is a London Hypnotherapist combining with counselling, hypnotherapy, EFT, mindfulness and coaching.