All night long

2 mins to read

If you could do with a better night in the sack – sleeping, that is – follow this short guide, for sorting out your slumber and waking more refreshed than ever, by Violet Treehorn.

Everyday health

A ruffled mind makes a restless pillow"
-Charlotte Bronte

Stay away from the heavy stuff

Steer clear of stimulants like coffee, tea, soft drinks and nicotine at least 4-5 hours before you go to bed.

If getting stuck into any of these has become a habit, try and replace your vice (not that tea or coffee are true vices) with a healthier one. How about a dandelion root tea instead of coffee, peppermint tea instead of black and honey and warm milk instead of soft drink?

Get physical earlier in the day

Contrary to popular thinking that exercise tires you out, when done just before bed physical activity may actually rev your body up, not down.

Plan to exercise in the mornings, during lunch, or around the 6pm mark – if you find it slips to the bottom of the daily priority list, tending to land firmly in the late evening timeslot, try scheduling exercise ‘appointments' with yourself a week in advance (enter them in your Outlook or Entourage calendar, program reminders into your phone, or mark sessions up in your diary).

If you can manage exercise at least four times a week, the ‘you vs. insomnia' battle is already inching towards your court.

Find a wind-down routine

Get into the groove of winding down – your way – an hour before setting off to bed.

A friend of mine is addicted to burning a cinnamon and cassis candle while curled up reading a chapter of her book before she hit the sheets; another takes a bath with vanilla-scented essential oil; while a third slips into bed, pulls on a set of big headphones, fires up his iPod, and drifts off to some (gentle) Radiohead or Miles Davis.

If an hour is too much time for you to dedicate to your wind down, keep things simple and sip a cup of chamomile and spearmint tea before hitting the hay.

All about mood

Make sure your room is dark and quiet, and while it's still cold, invest in a quality doona or blanket that really does the job and keeps you cozy (at this time of year, you'll probably find a bargain!)

I back the duck or goose-down doona. These can be a little more pricey than your standard polyester/cotton mix, but they're light, incredibly warm, and best of all, breathable – meaning (in theory) they're less likely to disturb your sleep if the room temperature rises during the night.

If your mattress is leaving you achey, it's time to invest in a supportive new one – check out eBay for some great second-hand bargains when you're trying to conserve cash. And should you live in an apartment or another place prone to noise, earplugs can be a lifesaver.

It's also handy to ensure your bedroom is a place for relaxation only. If you can, avoid having a desk or even a television in there as these may create other psychological associations with the room (like ‘entertainment' and ‘work') which naturally make the task of getting in the zone to relax a slightly tougher one.

Sweet dreams!