Drifting Off Perfectly...
- Prepare your evening: a good night’s sleep is prepared in advance – it’s about giving your brain a signal to sleep by gently lowering activity levels and reducing the noise, light and temperature around you.
- Setting the scene: tell your body that night-time is on the way – don’t check your e-mails or Facebook while getting ready for bed! Preparation needs to start even earlier in the day. Tiredness is often seen as a sign of weakness, so when you feel tired, you may be tempted to reach for a cup of coffee or tea to keep you awake. Believe it or not, drinking either after 4pm is not a good idea.
- Recognise the signs of fatigue: listen to your body so that you don’t miss the chance to get to sleep. Signs, such as tingling eyes and difficulty concentrating are really obvious and yet so readily ignored. When you’re tired, you’re tired – it doesn’t matter what time it is, so go with it!
- Adopt a wind-down session: if you’re short of personal time, then you probably need a definitive break between work and home. Go to the cinema or theatre, play a sport or find a hobby. Allocate a space or sanctuary for recreation during the day so that you don’t feel cheated in the evening. Avoid upsetting your biological rhythm by being consistent with your eating patterns – if you eat early, chances are you will go to bed earlier too.