what you didn’t know about sleep
I always say that I don’t sleep without having a glass of wine to ‘take the edge off the day’. A good friend is happily dependent on a little French pill that gently nudges her toward sleep. A good night sleep remains something difficult for us busy women, but I snooped around on the wondrous worldwide web and found 10 handy tips.
1. Put devices away
I know, I know: before you go to sleep you quickly just check your Facebook and Instragram, and I always have a quick read of newly arrived emails. Of course we all know only too well that this is not good. For a start your mind gets restless and then the light from your laptop or iPhone puts you in a wakeful state. Having the iPhone next to your bed disturbs sleep as well. Even when it’s mute, the light signal given off by a new app message can still penetrate your eyelids. It is best to put your phone in another room for the night. If that’s too difficult then set it in airplane mode. Still making you restless? In either case, lay it face (screen) down. Feeling better now?
2. Don’t sleep on your stomach
Breathing is difficult when you lie on your stomach. Not good for you. And you twist your spine when you turn your head to try to get some fresh air. Should you often accidentally roll onto your stomach while sleeping, the University of Pennsylvania (that has carried out much research into sleep) recommends fastening a tennis ball to the front of your pyjamas. From the aesthetic viewpoint I think we’ll pass on that.
3. No more alcohol
Having a nightcap may be good for going to sleep, but after drinking too much you’ll have a restless night. You can still go ahead and drink, but do cut back as the night progresses. Sorry, but that’s the best I can make of it.
4. Short nights
It is logical that your alertness is affected by lack of sleep. But did you know that short nights could lead to brain damage? And it is not as if you can make up for your week’s shortage by sleeping in on the weekend. Alas.
5. Fixed bedtime
If you go to bed very early one night and the next day work through until midnight to finish your work, you and your sleep won’t get anywhere. No matter how boring it sounds, try to maintain a regular sleep rhythm and a fixed bedtime. Tip: watching a boring talk show on TV may help.
6. Hard mattress, soft mattress, old mattress
OK, now for the mattress check. If it sags when you lie down, then it’s too soft. Your spine will also sag. If it doesn’t give at all, then it’s too hard and your spine won’t be supported. Work out how old your mattress is. They really need replacing after about 10 years. Does cost a fortune, but you’ll sleep well and that’s well worth it, isn’t it?
7. Pillow
When you buy a pillow, ask if you can take it home for a try out, because only on your own mattress can you tell whether you and your pillow are a good match. A soft pillow may seem wonderful, but take into account that your pillow should be able to bear the weight of your head. So some firmness is needed.
8. Between your legs
Sorry, just a risqué heading tossed in to keep you awake. Fact is, a pillow doesn’t only have to lie under your head. If you sleep on your back, it’s a very good idea to place another pillow under your knees: this relaxes the back. If you sleep on your side, it’s really good to place a pillow between your knees so that your spine is kept straight. Naturally you can also sling your leg over your beloved’s body. Same effect and cosier.
9. Late at night, eat light
Should you feel like snacking at night, keep it as light as possible and avoid fatty and spicy nibbles. I find that the food additive MSG (monosodium glutamate) in particular can keep me tossing and turning half the night.
10. No satin
Kim Kardashian should also read this (you must know she’s quite a satin fan), for although satin is extra sensuous and sexy, it’s so warm that you soon wake up overheated. So it’s back to sleeping in boring old cotton. Or naked. That’s allowed.
One more thing. Have you already installed that sleep tracker on your telephone to chart your sleep rhythm? And do you really think it helps to make for a long and restful night’s sleep? Instead, just have curtains closed, window open, a good book on the bedside table and perhaps a boring talk-show host on TV to gently nod off to (sorry guys, it’s surely the late hour, but you do send us off to blissful slumber land) and then, if possible, don’t set a morning alarm.
Want to bet this works?
