Preparation

Don't be hasty…

Only go to bed when you are feeling sleepy. If you find it difficult to fall asleep, it is certainly not bad to continue to read or do a puzzle until you begin to drop off. You may sleep an hour less, but because you fall asleep more quickly the quality of the sleep is better.

Be calm

Avoid strenuous or exciting activities before going to sleep.

Fixed rituals

End every evening before going to bed with a fixed ‘ritual’. For instance; lock up the house, clear up the living room, drink a glass of milk, take a shower. Carry out the various activities in the same sequence. It is said that it is good to take a hot shower or bath before going to sleep, because it can be a form of physical and mental relaxation and can form part of a ritual. What this conventional wisdom usually fails to say is that you shouldn't do this immediately before going to bed, but about half an hour before. Falling asleep is accompanied by a cooling of the body; because of the heat of the shower your body thermostat only reacts about a half hour later to achieve a lower temperature, just when you want to fall asleep.

In bed

In bed you should preferably do nothing other than sleep or prepare for sleep. Therefore, only watch television or read if the programme or book is of a light nature. Sex is an exception to this rule. Softly massaging each other for half an hour gives a glorious feeling of well-being and lethargy; the perfect way to falling asleep.

Essential oils

You can also use essential oils to promote sleep. Certain essential oils (extracts from aromatic plants) have a restful action and also purify the air. They are used in aroma lamps; small shallow bowls in which a mixture of water and a couple of drops of essential oil is heated by, for instance, a tea light.

Some of the plants that promote sleep are: bergamot, lemon plant, citronella, jasmine, camomile, lavender, mandarin, neroli, rose wood, sandal wood and ylang-ylang. Start with a careful dose of one or two drops; too high a concentration can be counterproductive.

A peaceful bedroom

Ensure that it is comfortable where you sleep. The state of mind that you are in just before falling asleep is of great importance for a good night’s rest. Your surroundings play an important role here; the bedroom environment must be peaceful and relaxing. Therefore, remove everything that is not associated with rest; such as clothes that are lying about and things associated with work such as mobile phones and laptops.

Caffeine and alcohol

Caffeine and alcohol have an adverse influence on sleep. A small amount of alcohol before going to bed, for instance a glass of red wine, can make it easier to fall asleep; the time-honoured ‘nightcap’. Too much alcohol makes you sleep more restlessly and causes you wake up more often during the night. The best method is to find out for yourself what works well and what bothers you.

Drinks containing caffeine, such as coffee, tea and cola, can have a detrimental effect on sleep. Incidentally, the effect of caffeine on sleep is different for everyone. Some people hardly notice it, while others can find it difficult to fall asleep if the last time they had a cup of coffee or glass of cola was in the afternoon.

Incidentally, caffeine is not only found in coffee, cola and tea. It can also be found in some soft drinks, chocolate, certain medicines and even in a few herbal teas and decaffeinated coffee. However, there are also herbal teas that do have a sleep promoting effect; such as lime blossom, lemon plant and camomile.

Eating and drinking

Drink a sufficient amount before going to sleep; don't go to sleep feeling thirsty.

Do not eat just before going to bed, but do not go to bed feeling hungry. Do not eat too late in the evening. If your stomach is very full, your body must work hard to digest the food. As a result your sleep is less relaxed.

Each person is different, but those who have difficulty sleeping or are bothered by restless sleep and are used to eating late should try experimenting with the time of the evening meal. That is not to say that you should go to bed hungry, as this does not promote a good night's sleep. Do try to avoid spicy and very greasy food at night; it is more difficult to digest. A light dish or snack, such as chicken or turkey, whole-wheat crackers, or cereal with milk and a banana (or another fruit) is a preferable choice. You could also drink a glass of hot milk, with or without a spoonful of honey.