Sleep Advice


If you sleep better, you feel better. Let’s look at some simple steps to help you sleep peacefully and wake feeling rested and refreshed.

Set regular times for both sleep time and waking. This will help you get into a pattern. Also, avoid napping during the day.

Exercise early. Regular exercise can help you sleep well, but aim to stop vigorous activity 3 to 4 hours before bed. Gentle stretches at bedtime are best.

Change your nightcap. Caffeine naturally perks you up, so cut out tea, coffee and chocolate at least 4 hours before bed. Alcohol can help you nod off, but you may find sleep less restful. Choose warm milk or chamomile tea instead.

Make bedtime soothing. Develop your own bedtime ritual to let you wind down from the day and prepare for sleep. Treat yourself to some downtime, turn the lights down, read, meditate or take a hot bath.

Create a haven. Make your bedroom quiet, dark and comfortable for a calming sleep environment. Temperatures of between 15°C and 22°C ( 59°F – 72°F) are perfect.

Rest at ease. Try to relax and let sleep come in its own time. Breathing exercises can help calm your mind and body.

In addition to the steps above, taking Sominex tablets at bedtime can help you drift into a restful sleep.