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How to get a good night’s sleep

Text: Lounette Loubser

March 12, 2015

How to get a good night's sleepStruggling to sleep (maybe all that late night partying is finally catching up with you)? We turned to Dr. Irshaad Ebrahim, a medical director at The London Sleep Centre and sleep psychiatrist at The Constantia and Pretoria Sleep Centre for tips on how you can improve your sleep pattern. After all, beauty sleep is very important!

DO go to bed and wake up at the same times every day

This helps your body establish a routine, making both processes easier for you mentally and physically.

DON’T drink caffeinated drinks or eat prior to bed-time

Avoid eating 2 hours prior to bed-time, as eating activates our bodies. Caffeine, however, should be avoided for at least 6 hours before bed, as it is a stimulant that alerts our brains.

DO snuggle up in a bed that is the perfect fit for you

Make sure your bed isn’t too soft or hard and that your room is temperature controlled.

DON’T take work or electronics into the bedroom

Concentrating on bright little screens before bed is bound to affect your sleep, as it keeps you alert, interfering with the sleep pathway. (Yes you can cheat by hiding your phone in the bed side drawer for emergencies)

DO exercise regularly

Our minds are challenged every day and left drained, but our bodies are often left chained to the desk. This means that our bodies might not be exhausted, making it difficult to fall asleep. Exercising straight before bed-time is also a bad idea, as it releases energising endorphins.

DON’T lie awake worrying

Write down your worries or do the task you need done and return to bed feeling satisfied and ready to sleep.

DO let music clear your mind as you slip into dreamland 

Music distracts our busy minds. It shuts out worrying thoughts and allows us to focus on something relaxing.

Not catching enough ZZZs? Click here for more tips or visit a local sleep centre like The Sleep Clinic.

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