Not getting enough sleep…?
It has to be one of the most frustrating things. The more frantic you get watching the hours slip by on the clock, the more difficult it is to get some shut-eye.
It could be for one of many reasons. Check out sports sleep expert Nick Littlehale’s top tips below and see if any of them could increase a few hours of snooze for you.
Oh dear, this lady needs to read some of our tips…
Check your mattress, bedding and pillow is giving the right support. Your mattress should take your body shape and weight easily, almost as if you don’t need a pillow.
Choose bedding that’s breathable, comfortable and sleep-inducing.
Think of sleep in terms of 90-minute cycles rather than hours. During each cycle the body goes through five stages essential to overall recovery. These include light sleep, deep sleep and REM (when we dream).
Plan to wake up at the end of a cycle, rather than in the middle of one. Work back in oyur head and find your optimum waking up time. If you need to be awake at 6am, your optimum time to go to sleep is 11pm. Thsi includes 15 minutes to fall asleep, 15 minutes to wake up and five 90-minute cycles. Alternatively you could add on a cycle on either end of your sleeping time. Don’t lie in at the weekends to catch up on sleep, you will un-do all your good work.
Take a nap mid-afternoon if you are tired. It is a natural sleeping time for humans. Between 1pm and 4pm a 20-minute nap can make all the difference.
Don’t allow yourself to get so tired that when your head hits the pillow you fall asleep. Thsi is counter-productive because you are skipping stages and falling into a deep sleep straightaway.
Eat and drink well and get plenty of sunlight.
Open the bedroom window to allow fresh air in. Both the bed and the bedroom need to be between 16C and 18C for an optimum sleep.
Eat your final meal three to four hours before heading to bed. Try and eat snacks at least 90-minutes beforehand so you are not going to bed on a full stomach or bladder.
De-clutter your mind before you sleep and write a ‘to-do’ list.
Prepare for sleep and unwind in your last hour of being awake. Try not to be surrounded by loud music or distractions.
Avoid using the phone or a computer as an alarm, these are communication tools. Invest in a traditional alarm clock.
During cold weather try not to warm up the bed. Ensure you are warmer than the bed and this induces a natural sleep state.
And, finally, we never really have this problem but, in warm weather try and keep the bedroom cool by drawing the curtains during the day-time.
