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Routine is important - try to go to bed and wake
up at the same time every day, even on weekends. Stick
to the routine, even if you don't sleep well for
one night and are tired the next day. Regular exercise
can improve the quality of your sleep - just not
too close to bedtime.
Be careful what you eat and drink before bedtime -
spicy and fatty foods can cause heartburn, which can prevent
falling asleep. Food and drink containing tyramine causes
the release of a brain stimulant, norepinephrine, which
can keep you awake. Cheese, nuts and red wine all contain
tyramine.
Too much alcohol often makes a person restless and increases
the likelihood of needing to urinate during the night.
Alcohol can also make you snore - restricting airflow
into the lungs and disturbing sleep.
Caffeine - usually taken in the form of coffee -
is a stimulant and can stay in the body's system
for many hours. For a late night snack, eat things heavy
in carbohydrate, such as cereal or bread, which can help
to trigger the hormone serotonin, which causes us to feel
tired.
One of the most important - but often overlooked
- things you can do is to make sure that your bedroom
is relaxing. Try to avoid having a stereo, TV or computer
in your bedroom, which can be distracting. Finally, choose
a mattress carefully - you will be spending approximately
a third of your life sleeping on it.
www.mattressnextday.co.uk
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