5. Wind down for good sleep
Your wind down routine sets the tone for how you will sleep throughout the night.
Try to get into a bedtime routine to prepare your body and mind for restful sleep. Human beings respond well to familiar rituals that tell our brains that it is time to step off the treadmill and prepare to rest. Check the windows are closed and the doors are locked, the oven is off, read a book, listen to relaxing music and sip a milky caffeine-free drink. Allow yourself to relax in a bath for at least ten minutes and use some relaxing essential oils such as lavender to help promote sleepiness. Avoid anything over stimulating such as sending emails or surfing the internet – both of these activities tend to cause increased REM sleep. If you watch TV before going to bed, try to watch something funny, inspiring and uplifting rather than depressing or gloomy and avoid falling asleep in bed while watching TV.
If you are really wound up you might find it helpful to delay going to bed for twenty minutes or so to allow yourself to wind down - you are more likely to be able to access efficient, deep sleep if you have allowed the mind and body to relax than if you rush to bed feeling anxious about trying to get good sleep. You are more likely to feel rejuvenated if you have had five or six hours of efficient sleep than seven or eight hours of shallow, restless sleep.