Getting a better night's sleep
Getting enough sleep is vital to our overall health and wellbeing. Seven to nine hours of sleep every night allows our body and mind to perform at their absolute best the next day and in the long term.
As we approach the MS Mighty Swim, you might be planning to increase your regular exercise. Getting enough sleep can help to supply the body with more energy so we are more likely to feel up to exercising.
If you’re having trouble getting to sleep at night, or aren’t sleeping for long enough, try these five tips for a better night’s sleep, recommended by our occupational therapists.
1. Get regular
Set a regular rhythm by going to bed and getting up at the same times, even on your days off and on weekends. This gives your body a guide to work from and trains your body on when to be awake and when to be asleep.
2. Avoid stimulants before bed
Switch off your phone, tv and tablet one hour before bed to give yourself time to wind down.
Avoid alcohol, caffeine and cigarettes four-six hours before going to bed. Caffeine and cigarettes block chemicals in the brain that help induce sleep. While alcohol helps you feel sleepy and get to sleep, it prevents you from dropping into a deep sleep. This leaves you more likely to wake up feeling groggy and tired.
3. Create a wind down routine
Develop rituals and associations that remind your body it’s time to go to sleep. These can be things like doing stretches or meditation 15 minutes before bed, having a warm shower, or drinking a cup of caffeine-free tea. A warm glass of milk before bed is a natural sleep inducer.
4. Exercise
Regular exercise not only help us get to sleep, but it also improves our quality of sleep. Studies show that the brain spends more time in a deep sleep after exercise. But make sure you time it correctly because exercising too close to bedtime can actually keep us awake. The perfect time to exercise is about 4-5 hours before bedtime so your body has enough time to cool down before sleep.
5. Get up and try again
If you still can’t sleep after about 20 minutes, get up and do a relaxing or boring activity until you feel sleepy, then go back to bed and try again. Try reading a book or a guided relaxation.
Get a better night’s sleep with these helpful resources
Our Sleep Hygiene infographic is a quick and easy resource to refer to when you need help getting to sleep. Download here >
Watch this TED Talk with Sleep Scientist Matt Walker for more great tips on getting a better night’s rest. Watch here >
Create a relaxing environment for sleep with this Sleep Spotify Playlist which has 9 hours of gentle ambient piano to help you fall asleep. Listen here >
