| The human body needs sleep. Over the last | | | | keeps many awake. |
| century the amount of sleep people get has | | | | So what can you do to sleep better? |
| declined by over an hour. It is estimated that at | | | | There are two categories here. The first group is |
| the turn of the twentieth century we averaged | | | | what you do during the day to help you sleep |
| nine hours per night. Today the average is under | | | | better at night. |
| eight hours per night. | | | | - Do regular exercise |
| It is fair to say that life has changed. The | | | | - Take up meditation yoga or tai chi. |
| invention of the electric light has allowed us to be | | | | - Eat more fruit and vegetables and less refined |
| active after the sun goes down. For most people | | | | processed carbohydrates |
| before this invention there was not a lot to do | | | | - Manage your stress The second group is things |
| after dark except go to sleep. Furthermore | | | | you do in the lead up to and time of going to |
| people in most instances were tired after a hard | | | | bed.Not everything works for everybody so use |
| days work. | | | | what works for you. |
| Today we have a 24/7 society where electric | | | | - Have a routine. Go to bed around the same |
| light allows for a multitude of activities to be done | | | | time each night |
| after dark. Even sports that were once played | | | | - Switch of screens be it TV or computer at |
| only during the day can now be played under | | | | least 45 minutes before bed time |
| lights. Many people continue to work after dark. | | | | - Burn some fragrant candles with a calming scent |
| Of course electronics allow us to be entertained | | | | - Do not drink caffeine after 6pm |
| when the sun goes down. | | | | - Listen to calming forest music or play a guided |
| Nobody wants to turn back the clock, yet there | | | | relaxation |
| also is no such thing as a free lunch. Tiredness is | | | | - Have a comfortable mattress and pillow |
| one of the commonest complaints I hear from | | | | - Make the bedroom dark and quiet |
| patients. In turn lack of sleep is the commonest | | | | - Drink a calming tea like chamomile tea This |
| reason for this. There are many health issues | | | | sounds so obvious but when you are tired in the |
| associated with lack of sleep. Even our chances of | | | | evening-go to bed. We would not dream of not |
| becoming obese or getting high blood pressure | | | | having a drink when you are thirsty so why do |
| are influenced by our sleep patterns. | | | | we not sleep when we are tired Changing sleep |
| Many people complain of difficulty getting to sleep | | | | patterns also takes time. Sleeping tablets are not |
| or staying asleep. | | | | the answer. Allow three months to establish a |
| Whilst asleep every part of the body is "active" | | | | new sleep pattern. |
| except the conscious mind. The lungs breathe, the | | | | The first step to sleeping better is making it a |
| heart pumps, the kidneys filter the blood and so | | | | priority in your life rather than something you do |
| on. To get to sleep means we need to slow the | | | | when everything else is finished. You will be |
| mind down. We need to reduce external and | | | | amazed at how much better you will look and feel |
| internal stimuli. It is the "chatter " of the mind the | | | | when you get enough sleep. |