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Top tips for a good sleep

It’s time to wake up to the importance of quality shut-eye in a 24/7 world, says Dr Stuart Farrimond

Relax

The body is designed to sleep. Rather than trying to ‘chase’ sleep, practise doing nothing and simply ‘letting go’

Avoid stress

Set a regular bedtime and give yourself time to wind down. Turn off mobile phones two hours before sleep and avoid work or stressful activities

Cut stimulants

Avoid caffeine, nicotine, heavy meals and alcohol before going to bed

Switch off

Turn off the television and avoid digital screens as you wind down

Don’t work

Avoid doing work in the bedroom, which should be quiet and relaxing

Keep fit

Exercise every day – try 30 minutes of walking or cycling – and ideally not within four hours of bedtime

Clockwork

Set a regular time to wake up every day, to encourage a normal sleep-wake cycle

Cosy

Keep your hands and feet warm. Use thick socks or a hot water bottle if necessary

Bed fit

Make sure you have a good mattress and pillow: you’re going to spend a third of your life on them

Good soak

Take a hot bath two hours before bed, as the increase in body temperature primes you for sleep

Read the full article from our Be Healthy magazine.