Arquivo da tag: Pussy

01.20.14
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Do you practise good sleep hygiene?

January 15, 2014 – 12:55PM

Nicole Elphick

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Photo: Tetra Images

As any insomniac knows, lying awake in bed when you want to fall asleep can be incredibly frustrating (and the under-eye bags the next day aren’t so great either!) One of the keys to getting a great night’s sleep can be in practicing better sleep hygiene, which simply means cleaning up any sloppy sleep habits that might be getting in the way of resting properly. Here are a few tips to help you get some superior shut-eye…

 

Have a routine

Going to bed and waking up at roughly the same time – even on weekends – helps get your body into a regular routine so sleep will come easier. You should be expecting to get between seven and nine hours of sleep a night (though everyone is different). It can also be useful to end the day with a bath or fifteen minutes of reading as both of those help the body and mind start to wind down for the day.

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Get the right mattress

A too hard or too soft mattress is not going to create a pleasant atmosphere for slumber and can lead to tossing and turning throughout the night. You should look for a mattress that you find comfortable, but which also offers an appropriate level of support so you are not putting undue stress on your spine and muscles.

 

Skip the alcohol and caffeine

Consuming alcohol and caffeine in the evening hours before bed is a bad idea, so try to avoid them for at least four to six hours before sleep. Caffeine is a stimulant and so makes it difficult to relax. And while some believe alcohol makes you sleepier (hence the idea of a nightcap), it actually gives you a worse quality of sleep.

 

Avoid napping

Sorry to be the bearer of bad news – but ‘nanna naps’ are a no-no. Just like how if you ate a snack before dinner you’re less likely to be hungry, naps similarly disrupt your sleep routine and mean that you are less likely to be tired come bed time. If you really must have one make sure it’s before 3pm and doesn’t last longer than 45 minutes.

 

Only sleep in your bed

Your bed is not a makeshift office or giant couch for watching TV. If you use your bed for non-sleeping activities your body could become conditioned to not associating lying down in bed with sleep.

 

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