Here are some tips from InTech Health that may help you sleep more soundly:

In addition, try some of these techniques…

Practice positive self-suggestion during the daytime!

Saying to yourself “I really want to sleep well tonight” in a doubtful, downbeat voice, with a heavy and resigned feeling won’t feel good – or help you sleep! Check that you are saying good things to yourself and feeling good whilst you do. Avoid giving yourself negative suggestions – “If I don’t get a good night’s sleep tonight I’ll feel really bad tomorrow….

Dump the ‘rubbish’ in your head at bedtime:

If you have lots and lots of anxious “what if..” and “yes but…” thoughts on your mind, then keep a pen and pad by your bedside, write down each concern as it occurs to you… and next to it write what action you will take about that concern in the morning – even if it’s only to seek help from someone else. Then you can sleep with a clear mind.

Work on Mindfulness & Managing Stress:

When you have too much to do and too much to think about; your sleep is likely to suffer.  To help restore peace to your life, consider healthy ways to manage stress.  Try mindfulness or meditation.  This can be as simple as taking a few minutes here and there during the day to relax, clear your head and think positive thoughts.

Exercise For A Good Night’s Sleep:

Exercise can really help with sleep and it can also be fun!  Getting plenty of good physical activity during the day and at a level suitable to your fitness can be beneficial as it can make you feel better and encourage natural sleep through the bodies desire to recuperate.

Experts suggest that regular exercise improves the quality of sleep and can help to reengage the natural cycle of sleep, making it regular and higher quality.  Below are some good ways exercise can help with sleep;

Improve Your Mood During The Day:

Whether it’s a gym work out or a 30 min walk, exercise is known to improve mood and can have calming effects.  It also provides a distraction that can ease stress.

Doing physical exercise helps to stimulate certain brain chemicals which in turn can help to encourage feelings of positivity, happiness and relaxation.  In addition, it can make you look and feel better which in turn can benefit confidence and self-esteem.  Generally feeling better and being more relaxed is known to help improve the quality of sleep.

Manage Your Weight:

This may seem obvious, but should not be overlooked.  Keeping yourself at a comfortable, healthy weight* and feeling fit may help to create better feelings and combat negative thoughts.  Being able to feel good about your weight and being fit will help combat sluggishness during the day and may help you to feel more positive which will in turn, as some have found, will help with sleep patterns.

Improving Diet, Improving Sleep:

As with exercise, eating the right things can have positive effects on both your physical and mental state.  Eating good foods in a balanced way and avoiding too much high fat food is a great way to start increasing energy.  In addition, eating well can improve your desire and performance in fitness and whether you want to lose weight, build muscle or just be more fit it’s just as important to eat correctly as it is to exercise and in many ways more so.  Remember it’s not about the number of calories, but instead about the quality and correct balance of calories in line with your body type and amount of daily exercise*.

* It’s recommended that you consult a medical doctor if you are unsure of the level of exercise and physical activity that is right for you