8 Great tips for a good night’s sleep

For others getting a good night's sleep can be an ongoing problem, aggravated when stress levels are a bit higher or when healthy lifestyle goes out the window due to being too busy. Research is also showing that not getting enough sleep has many unexpected serious effects on our day to day lives and can contribute to long term health issues. It is also the case that many people find it hard to get into the new sleep routine when the clocks go forward in the spring.

Here are some tips for getting those hugely important ZZZZZ's.

1. Keeping an eye on stress levels during the day by taking a few deep breaths now and then if we notice we are getting into the red stress zone.
   
   
2. Fitting in some exercise – even a twenty minute walk at lunchtime can help.
   
   
3. Turn off all mobile devices before bedtime and ensure none are in the bedroom. Electronic devices - like laptops, tablets, and televisions - emit something called blue light, which is a type of light that the brain interprets as daylight. This blue light actually suppresses melatonin (a hormone that affects circadian rhythm and should increase when you are preparing for bedtime). The result: Your brain feels stimulated.
   
   
4. Replace a late evening habit of watching violent TV with watching something gentler like a nature programme or a rom-com.
   
   
5. Establish a bedtime pattern; change into jammies, brush teeth, leave clothes ready for the morning, which, over time, communicates to the subconscious that we're preparing to sleep.
   
   
6. As far as possible reduce a stimulant habit (i.e. coffee, tea or some green teas) or at least have the last one early in the day.
   
   
7. Try a liquid herbal sleep remedy such as Dormeasan about half an hour before going to bed. This not recommended for anyone on sleep or stress medication.
   
   
8. It may be worth considering joining a mindfulness group as this form of relaxation has been found to be helpful in promoting better sleep.