The body is designed to sleep. But too many of us simply aren’t getting enough.
So what can you do to ensure you are properly rested?
Brought to you in association with York-based health mutual Benenden here are ten tips to preparing for the perfect sleep.
The body is designed to sleep. Rather than trying to ‘chase’ sleep, practise doing nothing and simply ‘letting go’
2. Avoid stress
Set a regular bedtime and give yourself time to wind down. Turn off mobile phones two hours before sleep and avoid work or stressful activities
3. Cut stimulants
Avoid caffeine, nicotine, heavy meals and alcohol before going to bed
4. Switch off
Turn off the television and avoid digital screens as you wind down
5. Don’t work
Avoid doing work in the bedroom, which should be quiet and relaxing
6. Keep fit
Exercise every day – try 30 minutes of walking or cycling – and ideally not within four hours of bedtime
7. Set a routine
Set a regular time to wake up every day, to encourage a normal sleep-wake cycle
8. Keep cosy
Keep your hands and feet warm. Use thick socks or a hot water bottle if necessary
9. Boost your bed
Make sure you have a good mattress and pillow: you’re going to spend a third of your life on them
10. Get in the tub
Take a hot bath two hours before bed, as the increase in body temperature primes you for sleep.