Mar 252010

If your body is still alert at bed time, it’s going to be difficult to get to sleep.

See which of the following tips will help your body prepare for a good night’s sleep.

Limit daytime naps

If you take a nap or two during the day, and you have difficulty sleeping at night, try reducing or cutting out the nap, or taking it earlier in the day.

Eat early

A large meal late in the evening means your body is busy digesting food, rather than slowing down for the night. Aim to eat your evening meal several hours before bed time, and limit any further eating to a light snack.

Limit the volume of fluid

Taper off the amount you drink as the evening progresses, to minimise bathroom visits during the night.

Exercise regularly

Regular exercise, particularly late in the afternoon, helps your body to feel tired and ready for sleep. I slept particularly well when we had a dog, and I had a short walk last thing at night.

Relax before bed

Relaxing your body is a good way to help it slow down ready for sleep. There are many ways to do this, from listening to soothing music to visualising each part of your body relaxing in turn.

Take a hot bath

A hot bath before bed will make you feel drowsy, so you nod off easily.

Get into a routine

Having a bedtime routine cues your body that it’s time for sleep. So extend your habit of brushing your teeth to include other activities like a session on the chi machine, or some form of relaxation.

Ask your body

I’ve saved the best till last! The most effective way to be sure your body is ready for sleep is to ask what it needs you to do, or not do, to ensure a good night’s sleep. How to talk to your body? That will need to be another article!

The Delicious Nugget: Your body needs to be ready for sleep; there are several practical things you can do to help.

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