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Good-Night
GUIDE
practical steps to a
good nights sleep
7 practical steps to a good nights sleep
SLEEP
GOOD
FEEL
GOOD
7 practical steps to
a good nights sleep
1. Your bedroom
2. Your lifestyle
4. Diet
5. Excercise
7. Hormonal balance
1. Your bedroom
If youre having difficulty sleeping one of the first
things to look at is your bedroom. You need the
right environment to get a good nights sleep and
that means a bedroom thats pleasant, inviting
and welcoming. For more information visit our
Perfect Sleep Environment micro-site at
www.perfectsleepenvironment.org.uk
Make sure your room isnt too hot or too cold, keep it
slightly cool around 16-18C (60-65F).
6 Your bedroom 7
The Good-Night Guide 7 practical steps to a good nights sleep
Your bed
The foundation of good sleep is a comfortable bed. With the vast variety of beds on the market, choosing
The right mattress can make the difference between a the right one can be difficult. Its a good idea to do your
restorative nights sleep and poor quality sleep resulting homework so you understand more about all the different
in tiredness and fatigue. Lack of support from a mattress components you can find in a mattress (The Sleep
reinforces poor sleeping posture and can prevent you Councils Bed Buyers Guide provides more details about all
from getting a good nights sleep. the options available).
If you sleep better in a hotel or When youre shopping for a new mattress or bed,
other bed away from home; or consider these factors:
are waking up with aches and
pains which wear off as the Always put value and quality over price. Of course,
day progresses, it may be time there are some perfectly acceptable, lower priced beds
to change your bed. available but the better the construction, the better the
support and comfort.
Try before you buy. You should lie on each one youre
seriously considering for at least 10-15 minutes and try
different positions (you move 40-60 times a night) to
decide if its a good fit. If two people will be sleeping
on the mattress, both should test it at the same time to
make sure they have
enough space and Try not to wait until your bed has
are both comfortable worn out completely. Research
on the same style of has shown that sleeping on an
mattress. uncomfortable bed could rob
you of up to an hours sleep a
night. Deterioration is gradual
and mostly invisible and your
own bodys needs also change
over time. As a rough guide,
you should be thinking about
replacing your bed after about
seven years.
8 Your bedroom 9
The Good-Night Guide 7 practical steps to a good nights sleep
2. Your lifestyle
Our 21st century lifestyles are fast-paced and full of In order to help you wind down:
stimulation. Often from the moment when we wake
up and check our smart phones, life is non-stop. Reduce the intensity of light in your home
We put on the radio or television to be given the in the evenings by using dimmer switches or
news as it happens and when it happens, we check lamps with low wattage bulbs.
our emails constantly throughout the day; we sit
Have a bedtime routine and maintain a
at our computers and/or watch television late into
regular sleep pattern.
the evening. It barely stops and it can be difficult to
switch off and wind down so its small wonder that Use a hot water bottle if you get cold feet.
many of us have trouble sleeping.
Empty your bladder before going to bed.
Avoid alcohol.
10 Your lifestyle 11
The Good-Night Guide 7 practical steps to a good nights sleep
4. Diet
What promotes good sleep? Always combine a protein food with a low to medium
glycaemic index carbohydrate food to optimise
There are three substances that are key to tryptophan levels.
understanding how nutrition can affect the brain
chemistry that promotes good sleep: Avoid stimulants such as caffeine and cigarettes.
What is serotonin? You may have heard of serotonin Do not stop taking sleep medications suddenly. The
because of its connection to drugs such as Prozac, which best approach is to speak to your doctor and develop a
are known as selective serotonin reuptake inhibitors strategy to slowly wean yourself off them.
(SSRIs). Serotonin is actually a chemical that carries
messages between brain cells (neurones) and other cells. Changes in diet can help you sleep but it takes a little
Decreased serotonin levels can lead to anxiety, depression, longer than the quick fix pill. Fill in a sleep diary and
and increased cravings for carbohydrate foods. At night- note what youve done on days when youve slept well
time, serotonin undergoes two metabolic changes to or badly.
become melatonin, the chemical that induces sleep.
14 Diet 15
The Good-Night Guide 7 practical steps to a good nights sleep
5. Exercise
Exercise can help you enjoy better Though its widely believed that working out too close to
quality sleep and lower body bedtime can disturb sleep, there isnt evidence that backs
temperature which also induces this argument, so its better to exercise in the evening
better sleep. than not at all.
Dont overdo it. Wearing yourself out The important thing is to exercise because it makes you
physically is not particularly likely feel fitter and better, and if you are experiencing sleeping
to induce sleepiness. In fact it can difficulties, the more you exercise, the more likely you are
be counter-productive and lead to to improve your sleeping patterns.
wakefulness and alertness when
trying to sleep.
16 Exercise 17
The Good-Night Guide 7 practical steps to a good nights sleep
Relaxation and breathing As well as relaxing you before bed, you can use this
breathing exercise whenever anything upsetting happens,
Stressful lifestyles, working late, and watching
and before you react. It can be done anywhere because
intense television shows or the news, are some of
you dont have to lie on your back:
the factors that can contribute to the mind racing
and being unable to wind down. Its important to Sit up with your back straight and place the tip of your
know the importance of being relaxed before bed, tongue just behind your upper front teeth, and keep it
and to have the knowledge of effective relaxation there throughout the entire exercise.
techniques to apply in order to experience deep,
restful sleep. Practice exhaling with your tongue in this position. It
will be easier if you purse your lips.
Relax your body
This can be done in bed and works by relaxing separate Now close your mouth and inhale through your nose
groups of muscles. It is also effective to visualise each set for four seconds (counting one one thousand, two one
of muscles being relaxed as you go through the exercise: thousand etc).
Tense a muscle by contracting and flexing for seven-10 Hold your breath for seven seconds then exhale through
seconds. Dont strain the muscle. your mouth, taking eight seconds to exhale completely.
Visualise the muscle being tensed and feel the build up Repeat three to four times and try to be accurate with
of tension. the counting.
Release each muscle abruptly, then relax, allowing the Do this every
body to go limp before going on to the next muscle. evening before bed.
You can also watch our Relax and Exercises videos for
some helpful hints and tips on winding down for bed
time. Download your free Sleepwell App for relaxation
exercises, music that can help induce sleep and lots of
other features. Both are available on the Sleep Council
website: www.sleepcouncil.org.uk
Breathe
The effects of deep breathing are largely psychological but
it can bring about a physiological response in the body.
It can normalise the heart and respiration rate and calm
you.
7. Hormonal balance
Many people think they are not sleeping well Melatonin has already been mentioned earlier regarding
because of stress or other reasons, but it may be its importance in getting a good nights sleep, but there
because of your hormones.Changes in hormone are other hormones that can also affect how we sleep.
levels as we age can cause sleep disturbances, and
sleep disturbances can alter hormone levels, turning Hormonal fluctuations in the years before menopause
into a vicious cycle. can cause disturbed sleep, low progesterone levels
can cause sleeplessness, and an overactive thyroid
Sleeplessness can affect can cause sleep problems so if youre menopausal or
around 10 different perimenopausal get your hormone levels checked by
hormones, and shifts your GP (and dont settle for a prescription for sleeping
in these hormones can pills).
cause changes in appetite,
mental wellbeing, cardiac A stressful lifestyle can keep cortisol levels high and
health and even fertility. cause sleeplessness.
22 Hormal balance 23
The Good-Night Guide 7 practical steps to a good nights sleep
24 25
7 practical steps to a good nights sleep
Notes
26 27
The Sleep Council is the public face of the National Bed
Federation. Established in 1995, its main role is to educate
the consumer about the importance of investing in a
good bed and regularly, mainly by emphasising the link
between getting a good nights sleep and general health
and wellbeing.
The Sleep Council, High Corn Mill, Chapel Hill, Skipton BD23 1NL
Tel: 0845 058 4595 | Email: info@sleepcouncil.com
Web: www.sleepcouncil.com