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Tips for getting a good night’s sleep

A staggering one third of all Australian adults have trouble sleeping. If this includes you, then check out Go Vita’s top tips for a good night’s sleep:

  • Establish a regular bedtime – go to bed at the same time every night and get up at the same time every morning, even at weekends
  • Do something that relaxes you and takes your mind of any worries before going to bed – watch TV, read a book or simply picture yourself in your favourite, peaceful place
  • Use lighter bed coverings and turn off central heating – becoming overheated can disturb sleep
  • Don’t have a heavy meal just before bedtime. If you tend to wake up with ‘night hunger’ eat a light protein snack before bed
  • Don’t drink alcohol in the evening. This will help you go to sleep initially, but creates disturbed sleep and overheating during the night
  • Don’t do strenuous exercise before sleeping
  • Stop drinking coffee and tea, or restrict it to morning only
  • Keep your bedroom quiet, dark and conducive to sleeping – move the TV out
  • Never go to sleep in front of the TV. If you feel yourself nodding off while watching it, turn it off and go to bed
  • If you’re worried about something, write the problem down on a piece of paper, together with solutions, before going to bed
  • If you feel you need a little extra help then recent research has found Panax notoginseng and Zizyphus jujuba, two anti-anxiety herbs can help induce sleep naturally without causing the ‘morning-after drowsiness’ effects that some over-the-counter insomnia medications can cause. The clinically proven Panax notoginseng (Panatonin™) was reported to be effective in 89 per cent of users, helping calm the mind, reducing the time taken to fall asleep and improving sleep quality and sleeping time. Zizyphus jujuba improves sleep quality, reduces irritability and restlessness. Try a combination of these herbs half an hour before bed.

 

This article originally appeared in the March 2013 edition of Go News published by Go Vita


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