11 Ways to Better Quality Sleep

1. If you sleep long and deep and consistently awake refreshed and before your back-up alarm you do not need to read further. Continue to follow the excellent patterns you have in place.
2. But if you do not, then decide that you will do something about your poor sleep patterns. Lack of sleep is torture, damaging to health and a major blocker to your creativity.
3. Restore the bedroom to a haven of tranquillity. Stop using it as an office, storage area and cinema for late-night films.
4. Check the basics: decent mattress, not too cold/warm, sufficient ventilation.
5. Deliberately get rid of stimulants e.g. tea/coffee or work/e-mail in the last few hours before sleep.
6. Ensure you have some down-time during the day: if not sleep will be the opportunity for the mind to do its worrying and you'll wake at 3am doing so. Take a walk at lunch-time, get up from your chair and stretch during the day,
7. Eat earlier rather than later to avoid sleeping when the body is still digesting food.
8. The ‘old tricks’: warm bath, warm milk, a good classic calming novel all work to induce easy sleep.
9. If you awake too early worrying about the next day or life or ‘stuff', sit up, close your eyes and focus on your breathing. As you feel sleepy, slip back down under the covers.
10. Your goal is to sleep long, deep and awake naturally. The alarm is simply a back-up.
11. Act. Sleep deprivation is not good for work, play nor health.

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