More great sleep habits

by Beth McHugh | More from this Blogger

20 Jul 2006 04:07 PM

Following on from Choosing better sleep habits, we look at more ways to ensure that you get a good night's sleep. Given the important role of sleep on our mental health and physical performance, it makes to sense to take care of our bodies both by day and night. Try these tips for a better night life.

1. Light exercise such as walking or yoga will help to reduce body tension and encourage a full night's sleep. Avoid heavy exercise as this has a tendency to actually wake the body up and re-set the body's internal clock. In either case, keep exercise to early in the evening, not immediately prior to bedtime.

2. Write down any problems that are bothering you. Often during the day the distractions of our work can help us to dismiss our problems. But as night closes in, often so do the walls of our minds. Many a sleepless night has been caused by relentlessly going over our problems and sleep becomes impossible.

Take time out during the day to think about your problems. However, if you are still plagued by endless thoughts of worry at day's end, spend time before you get into bed and jot them down on a piece of paper. Doing this won't solve the problems of course, but it will help you to get them out of your head once you can see them written down in front of you. This simple technique is very useful for reducing the well-known phenomenon of problems going "round and round" inside your head.

3. Tidying up at the end of the day, whether it's the kitchen or workspace at home will also assist in getting a good night's sleep. The act of cleaning and tidying provides gentle exercise. The feeling of a sense of control on completion of these tasks will help you drift off to sleep knowing that all is well in your working world. The knowledge of being able to wake up to an organized, uncluttered environment will also impart peace of mind.

4. Listening to relaxing, peaceful music is calming at any time of day, but particularly at night. Because music addresses one of your primary senses, it has a very powerful effect on mood. So choose quiet, relaxing music to help you to switch from harried to harmonious.

Contact Beth McHugh for further information or assistance regarding this issue.

Learn more about Beth McHugh

Beth McHugh began her career as a geologist and worked both in industry and as a university researcher.

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Tracy Woods (772) 10 Aug 2006 07:56 AM

So, what do you recommend for people who can't sleep....despite trying these things? On a side note, these things DO work for many MANY people....they work for my husband, and my best friend.

JohannaBartley (30) 22 Feb 2008 07:08 AM

I've been having sleep problems but I took care of that prety fast. I bought a lot of plants and every night when I'm not sleepy I start watering them and dusting their leafs. The Christmas trees from the parks are helpfull. Besides the walk there, their smell helps you relax and gives you a state of tranquility. Maybe I should do some aroma therapy with this scent...

Beth McHugh (13186) 22 Feb 2008 02:31 PM

Aromatherapy scents are very useful for inducing a state of relaxation which in turn promotes sleep. Try rosewood, and the old favourite, lavender.