Adults generally require eight hours sleep per night.
This allows us to move Through the different stages of sleep 4-5 times.
We all know the feeling of having been to sleep but not feeling as though we ever had a really deep sleep.
The deep sleep stage is important for tissue repair and recovery.
So how can we sleep better?
…Here are some simple strategies to try:
1. Choose a preferred time to go to bed which is most likely to allow you to get an on interrupted eight hours.
2. Reduce the stimulation that comes with bright lights, TV, laptops and iPhones 60 minutes before going to sleep.
Listening to music or reading a book with a natural, yellowy light Is preferable to reading on an iPhone or Kindle
3. Reduce anxiety, worry and stress about tomorrow, by writing a “ do tomorrow “ list ,Before you go to bed
Maybe try Having a pad and pencil next to your bed… So that you can write yourself a reminder … for the things that keep popping into your head that you don’t want to forget tomorrow.
4. Spend 3 to 5 minutes, just breathing slowly or listening to a guided relaxation / meditation app……eg CALM
5. Try not to watch exciting/suspenseful drama as you are about to go to sleep.
If you have to watch television, choose something slow paced like golf – you ll be asleep in a 20 seconds
6. Limit the amount of caffeinated drinks and nicotine you consume after lunch
7. Get some physical exercise during the day if you can, as guided by your physiotherapist. NB it is not good to exercise strenuously before bed, but gentle stretching exercises and slow breathing are ok.
8. Talking with your general practitioner about medication to help you get to sleep is always an option too. Sleep medication can help you get to sleep, but can alter the sleep cycles you are used to, and unfortunately can limit the amount of time in the deep sleep phase.
Author… Tom Anthoney February 2020