From time to time, many of us may struggle with a restless sleep, or fancy a lie in at the weekend. These few occasions shouldn’t cause a problem, but it is important to try to regularly get a good sleep. 

Think about your sleep environment

Everything from the temperature of the room to switching off the TV and putting down your phone, can make a real difference to how easily you drift off to sleep. Also try to make the room dark. You could try an eye mask, or heavier curtains –  blackout blinds might be a useful investment.

Relax before bed 

Try reading a book, writing a to do list to clear your mind, or taking a warm bath to help you feel less stressed if it’s been a busy day.

Set a routine and try to stick to it! Decide when you will go to bed and try to keep to a similar time most days, so you get used to it.

Think about what you’re eating and drinking

Making healthier food choices can help to improve sleep generally and it can also help you to manage a healthy weight. There is some food and drink you should try to avoid before bedtime which includes alcohol, caffeine and spicy food. It’s also a good idea not to have a large meal a few hours before bed.

Be active

Physical activity  is great for sleep, as well as for your health generally. Some people find that if they do vigorous exercise less than two hours before bedtime, it can make it harder to get to sleep. If you don’t find this a problem, then there’s probably no need to change.  Did you know…being active can also help reduce the risk of heart and circulatory disease, type 2 diabetes and cancer?

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