Top Tips for Getting a Quality Night’s Sleep and Improving Your Wellbeing

Neil Shah, Chief De-Stressing Officer at the Stress Management Society offers some helpful tips to help lower stress in order to get great quality sleep.  

Sleep, like water and food, is vital for the maintenance of physical and mental health. People deprived of sleep exhibit symptoms such as mood swings, lack of concentration and irritability - so are therefore prime candidates for stress. And while oversleeping can make you feel tired and fatigued, getting less than you need reduces your ability to cope with stress. Stress is all about stimulation. When faced with stressful situations, our bodies become naturally stimulated in order to ‘fight or flight’ the situation. Therefore, it is important that we don’t further stimulate our bodies when in a state of stress, in order to be able to have a good night’s sleep. 

• Eat a balanced diet and take regular exercise. Be sure to exercise at least 4 hours before bedtime 
• Treat yourself to regular massages 
• Don’t expose yourself to bright lights before going to bed; it tricks your body into believing it’s time to be awake 
• The body adapts quickly to routine. Going to bed and rising at the same time helps to establish a stable sleep pattern 
• Don’t eat a heavy meal before retiring; however don’t go to bed feeling hungry. Instead, eat a light snack 
• Occasionally drink chamomile or valerian tea before bedtime, but not so much that you have to visit the bathroom during the night 
• Don’t eat or drink anything that contains sugar or caffeine before bedtime 
• If you find yourself waking up at night thinking about things you have to do, keep a pad and pen close by to note them down so you can return to sleep untroubled 
• Balance work and play. Stress and overwork lead to poor sleeping habits 
• Don’t do anything to make the mind active just before sleep 
• Have a bedtime ritual. For instance, lie face up in bed with arms and legs slightly spread. Close your eyes. Sense the subtle sensations in your body. Focus on a point at your third eye — in between eyebrows and slightly up. Imagine a black hole and sink into it. Or count sheep! 
• Meditate regularly – its benefits are immense 

Wellbeing Escapes offers several programmes that can help with sleep issues. For example, our restorative sleep and balance programmes at Euphoria Retreat, Greece. Our personalised sleep and stress management therapies at SHA Spain Wellness Clinic. For holistic sleep support and emotional wellbeing take a look at our programmes at Kamalaya Wellness Sanctuary, Thailand.

Related blogs you might find interesting include:

How Stressed Are You? Recognising the Signs and Restoring Balance

Simple Yoga Poses for Daily Practice