Top-Tips for Better Sleep

Top-Tips for Better Sleep

There are many things you can do to get a better night’s sleep such as avoiding alcohol, taking regular exercise and adjusting your diet. But a good place to start is by looking at your bedtime routine.

We’ve teamed up with Dr. Guy Meadows and put together his list of 6 things to do every night to get ready for a great sleep:

Stop all technological activity 60 minutes before lights-out time! Set a timer to keep you on track or get a member of the house to help you remember to turn off the TV, laptop and put the phone down!1

Schedule emotional discussions. If you know you need to have an emotional conversation, or if you notice that you tend to have these discussions at night, try scheduling time for them earlier in the evenings or picking a different time of day.1

Keep your bedroom dark and quiet to help get you ready for sleep2 and listen to quiet, soothing music or read a book using a low light. Ensure a restful night’s sleep by investing in a mattress that supports your spine and fits your comfort needs.

Meditation and other mindfulness exercises, including visualisation and breathing, can ease night-time worries and help you fall asleep more quickly3. Aim to gently focus your attention on to your breath, allowing negative thoughts to pass like clouds in the sky.

Live a healthy lifestyle that promotes sleep. Drink a moderate amount of caffeine and stop by 2pm; limit your alcohol consumption, especially close to bedtime; exercise regularly, ideally during the afternoon or early evening.

Keep the technology out of the bedroom. You may use your phone as your alarm clock, if you do, be sure to turn off any “new message” alerts to keep you from reaching for your phone during the night or in the early morning.1 Better still, switch it to ‘flight mode’. If it’s too tempting, then simply invest in a traditional alarm clock and leave your smart phone in another room with the sound switched off.

About Dr. Guy Meadows

Dr Guy Meadows is a sleep physiologist, with a doctorate (PhD) from Imperial College, London. He has been working in sleep for the past 16 years, 10 of which have been dedicated purely to helping clients overcome insomnia. He spent four and half years working within the sleep research laboratories of the Royal Brompton and Charing Cross hospitals. His PhD investigated sleep in normal individuals and patients with sleep apnoea.

He is trained in Mindfulness-Based Cognitive Therapy and Acceptance and Commitment Therapy (ACT).

He is pioneering the use of ACT for Insomnia (ACT-i) and regularly talks and runs training workshops for therapists and General Practitioners.

Dr. Guy Meadows has made regular appearances on TV, Radio and in the press through his pioneering work in sleep.

References:
1 ResMed. A Guide to Getting to Bed on Time. 9th February 2016. Read more here: http://splus.resmed.com/a-guide-to-getting-to-bed-on-time/
2 ResMed. Darkness Matters – How Light Affects Sleep. 9th February 2016.Read more here: http://splus.resmed.com/darkness-matters-how-light-affects-sleep/
3 Sleep Council UK. The Great British Bedtime Report. 2013. sleepcouncil.org.uk

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