You are always running around, trying to achieve all your objectives for the day, and you know you need to have a good night as tomorrow will be a very busy day, however getting a good nights sleep isn’t always easy. Here are some tips to help you get a good night’s sleep.
Set aside some wind down time.
Having had a busy day, it is essential to try to switch off and relax before bedtime. Here are some tips on how you can achieve this
- Avoid electronic gadgets as a wind down tool if you can.
- Have a nice warm relaxing bath with a few drops of lavender oil.
- Avoid alcohol and food just before bedtime
Prepare your bedroom for sleep
- The perfect temperature for sleep is between 18 and 24°C, (towards the cooler end is best).
- The room should be quiet, dark and tidy.
- Avoid bringing electronic devices into the bedroom at night.
Ensure you have a comfortable bed
- Is your mattress more than seven years old?
- Is it lumpy or saggy?
- Do you feel achy or your joints feel stiff in the morning?
- Do you sleep better when you are in a different bed?
- Make sure your pillow holds your head in line with your spine and shoulders, as it would when you are standing.
- You should be able to tuck your pillow in to your neck to support it.
- The number of pillows depends on the breadth of your shoulders and how you sleep
- You will need a thicker pillow if you sleep on your side than if you sleep on your back.
- If your pillow become lumpy, or mishapen, then you should replace it.
- If your neck and shoulders are achy replace your pillows.
If this sounds like your mattress or pillows you should replace them. The Sleep Council is a good source of advice for selecting the right mattress and pillows for you.
If you are still achy or suffering from stiffness give your osteopath a call and book an appointment #osteopathyworks