10 tips for a good night’s sleep

 If worrying about getting a good night’s sleep is keeping you awake, you’re not alone. Poor sleep is a common complaint for many of us, particularly women, who are at greater risk of insomnia than men. We spoke with naturopath and medical herbalist Denise Melton from Tonic Room for her top 10 tips for getting a good night’s sleep.

1. Go to bed and wake up at the same time every day.

2. Exercise no later than three hours before you go to bed, as exercise raises cortisol, and we want cortisol to dip before bedtime and melatonin to rise.

3. Get morning light within 30 minutes of waking, as this helps to set a good sleep/wake cycle.

4. Give alcohol a miss before bed as it robs you of REM sleep and keeps you in the lighter stages of sleep, often leading to waking in the night.

5. Steer clear of large meals at night and aim to finish eating at least two hours before bed.

6. Don’t drink too many fluids at night as this can cause frequent waking to urinate.

7. Avoid taking medicines in the evening that delay or disrupt sleep, such as asthma medications, heart and blood pressure medications, antihistamines, corticosteroids and SSRI antidepressants.

8. Keep away from stimulating TV or videos. Instead, listen to music, read or have a hot bath. Avoid blue light from electronic devices – if you have to use a device, invest in glasses that block blue light.

9. Practise good sleep hygiene, sleep in a completely dark room, and avoid taking your phone to bed with you. Turn off your wi-fi and avoid electronics in the bedroom. Make sure you won’t overheat in the night and that there is limited noise and adequate air flow.

10. Having the right mattress, pillows and bedding can also help you feel relaxed and ready for a good night’s rest.