TIPS FOR ACHIEVING A BETTER NIGHT'S SLEEP

Things which interfere with sleep and should be avoided:

1. Alcohol may help a person to feel drowsy and fall asleep, but it will awaken them frequently throughout the night and increase the restlessness of their sleep.
2. Caffeine (e.g. colas, tea, coffee) takes 8 hours to metabolize. It should be avoided in the latter part of the day and limited to 3-4 cups per day.
3. Eating heavily before going to bed causes your body to work hard at digesting the food and therefore interferes with sleep.
4. Napping during the day will increase a sleep disturbance pattern. if tired during the day, rest and relaxation are recommended, but actual sleep should be held off until night time.
5. Exercise or strenuous activity immediately before bedtime should be avoided. Although people believe it will tire them out, it actually increases adrenaline and therefore, wakefulness.
6. Avoid stimulating activities such as watching an action movie or working in bed when unable to sleep. Get up and leave the bedroom. Perform some boring task, e.g., reading a dull book until you feel drowsy. Then return to bed.
7. Taking your worries to bed.

Things which will assist with sleep:

1. Establish a regular bedtime routine. Perform it regularly when getting ready to sleep so that it will become a cue for your body to wind down.
2. Set aside some tiem for relaxation before going to bed. This would be a good time to use a relaxation tape.
3. Establish a regular wake up time each morning. This will strengthen circadian cycling and improve sleep.
4. Continue the exercise program designed by physiotherapy on a consistent basis. A healthy body sleeps better than an unfit one.
5. Play mind games with yourself (e.g. counting backwards).
6. Get out of bed if you have not fallen asleep after 15-30 minutes.