Are you one of the huge number of people who experience sleep
difficulty? Either catching sleep, or waking up at 3am and being unable to go
back to sleep.
Day time fatigue and sleep issues are often rooted in a daily
routine and social activity. We explain a few simple tips that you can practice
at home to ensure you have a good night’s sleep.
Have a sleep pattern
This does not only work on children. We all need to have a regular
sleep pattern to enable our system to switch off. Dr. Stephen Amira says it is
important to maintain a consistent sleep and wake time. Having a pattern will
ensure you start preparing for that snooze time even subconsciously since you
know what time you are required to go to bed. Other regimens include brushing
your teeth, reading a book or taking a relaxing bath.
those who exercise regularly will not experience daytime fatigue and will sleep
better at night. Try to avoid exercise too close to bedtime though as this can
actually interfere with sleep. The earlier the exercise in the day, the more
long lasting the benefits are during the day.
Avoid coffee after 7pm
Your body should be relaxing in the evening and not to get a spurt
of energy around the time you need to be winding down for sleep. Dr. Lawrence
Epstein explains that caffeine may promote alertness and inhibit a quiet and
Have blackout curtains
I know some people who are huge fanatics of beautiful and colourful
curtains. However, perhaps you should leave the brightly coloured curtains to
your lounge. The bedroom is no place for the orange and the reds. Darker shades
of greys, and greens or earthy colours like brown and beige are the way to go.
Having sheer curtains that let in too much light may affect your sleep so
consider blackout linings.
Curtains that let hardly let any light in are without doubt highly
recommended. This would also be improved by switching off all the light, at
least those that may illuminate the bedroom. In pitch dark it is amazing how
the light from a clock radio or telephone handset can illuminate a room.
Avoid computer screens within an hour of your
phones, tablets and computers all emit a blue light that stimulates the brain
and can have a less than positive effect on getting to sleep. Many of us do it
but perhaps that’s one reason why many of us struggle with sleep.
Many tips can be practiced before sleep that may look simple but
have a significant effect on the quality of sleep one will have. They may
include reading a book or watching a relaxing TV show. It is important to find
out what works best for you and apply it, and you’ll be quick into counting
Remember, Mayfair cares