Achieve uninterrupted sleep with these top tips

A good night's sleep is one of the best things you can do to ensure good health — but can be the most elusive. Here are some techniques that can help promote better sleep. Try one — or try them all.

Achieve uninterrupted sleep with these top tips

Create a transition routine

  • This is something you do every night before bed. It could be as simple as letting the cat out, washing your face and brushing your teeth or meditation exercises.
  • As you begin to move into your routine, your mind will physiologically prepare you for sleep.

Spritz sheets with lavender water

  • The scent is scientifically proven to promote relaxation.
  • Put lavender water in an atomizer and spray above your bed just before climbing in.

Hide your clock

  • That way if you wake up, you won't fret over how late it is and how much sleep you're missing.
  • And the light from it won't disturb you when you're trying to fall asleep.

Pajamas or not?

  • Pajamas. Warm skin helps to slow down your blood's circulation, cooling your internal temperature and generally contributing to a deeper sleep. Just don't overdo it.
  • Your body goes through cool-warm cycles, so you want loose-fitting pajamas that keep you comfortable through these changes.

Go green

Or another calming colour. A soothing colour provides a visual reminder, relaxing you as you lie in bed reading or preparing for sleep.

Choose the right pillow

  • The ideal pillow should be soft and not too high, and provide neck support.
  • If you're subject to allergies or find you're often stuffed up when you awake in the morning, try a hypoallergenic pillow.

Switch to heavier curtains

  • Put them on the bedroom windows if you find it difficult to drop off.
  • Even the light from streetlights, a full moon or your neighbour's house can interfere with the circadian rhythm changes you need to fall asleep.

Banish pets

  • A study also found that dogs and cats created one of the biggest impediments to a good night's sleep since the discovery of caffeine.
  • One reason? The study found that 21 per cent of dogs and seven per cent of cats snored!

Eat a banana

  • It's a great natural source of melatonin, the sleep hormone, as well as tryptophan.
  • Or try the old standby, warm milk, which is also a good source of tryptophan.

No antacids before bed

If you take antacids, take them after dinner. They contain aluminum, which appears to interfere with sleep.

Listen to a book

A calming book on tape — poetry or a biography (no horror novels) — can have the same effect as a bedtime story for children.

Make lettuce tea

  • Steep leaves in a cup of water, add two sprigs of mint, and sip just before bed.
  • Lettuce contains lactucarium, which acts on the brain in a way similar to opium — without the risk of addiction.

Use a eucalyptus lotion

The strongly scented herb provides a soothing feeling and relaxing scent.

Take a hot bath

A bath increases your core body temperature, which abruptly drops when you get out of the bath, readying you for sleep.

Give yourself a massage

  • Slowly move the tips of your fingers around your eyes in a slow, circular motion.
  • After a minute, move down to your mouth, then to your neck and the back of your head.
  • Continue down your body until you're ready to drop off to sleep.
The material on this website is provided for entertainment, informational and educational purposes only and should never act as a substitute to the advice of an applicable professional. Use of this website is subject to our terms of use and privacy policy.
Close menu