Last week whilst at the health farm I paid for a session with a Sleep Strategist. I sleep very badly so I was looking for some advice on what to do.
I just thought I would share her comments/thoughts on sleep problems.
Exercise
Every day do 20 minutes brisk exercise. This includes weekends! A brisk walk will do fine if you don't feel like an aerobic workout!
Try to do the exercise before 7.30pm.
Eating
Have 3 regular meals a day and a snack if there is a long time between lunch and dinner (for eg). Make this a healthy snack such as fruit.
Vary the diet - try not to eat the same thing every day.
Cut out fat - this includes chocolates and crisps.
Go easy with spicy foods - especially in the evenings.
Try cutting out wheat (bread, cereals, pastries,cakes, biscuits etc) Please note that this one may have been aimed at me specficially as I was tested as having a sensitivity to wheat.
Drinking
No caffeine! Watch for fizzy drinks that contain it too.
Aim for 2 litres of water per day - but do not drink much after 6pm.
No alcohol for 2 weeks - to see if sleep improves.
Miscellaneous
Keep the bedroom dark.
Cut out noise - earplugs maybe or use white noise to mask other noises.
Slow, smooth stretches before going to sleep.
I know this isn't rocket science but there maybe something there that you are not doing that helps you sleep better.
Well I hope this helps some of you with your sleep. Please let me know how you get on and I will try the same too.
Nicola
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