SLEEP HYGIENE

Do you know why you’re finding it difficult to get to sleep or stay sleeping?

Is your bedroom sleep friendly?

Do you sleep in the best position for you?

Is your diet getting in the way?

Do you need ways to de-stress and relax?

When you need an effective way of achieving a good night's sleep, choose Phenergan Night Time to help you sleep through the night

Is Your Bedroom Sleep-Friendly?

Explore Phenergan Night Time's bedroom to reveal the many ways your bedroom can affect your sleep.

Posture

There is no right or wrong sleep position and sleep studies have found people change position an average of 12 times each night. You should choose the ones that feel most comfortable for you. But, if you suffer from neck, shoulder or back problems, sleep apnea/snoring or acid reflux, there are some positions that may work better for you.

This is the most common sleeping position. It is generally a good choice for those with hip and knee problems but should be avoided if you have painful shoulders. If you need extra support in this position you could try putting a pillow between your knees.

Sleeping on your stomach is the least popular position but over 1 in 10 people prefer to start the night this way. Placing a pillow under your pelvis and abdomen can help reduce the strain this position can put on your back and neck.

Sleeping on your back can be the most comfortable for those with back pain, especially if your knees are supported by a pillow. If you have acid reflux you may choose to elevate your head with pillows in this position. But if you suffer from sleep apnea or snoring this position is not recommended.

Dietary Dos and Don'ts

Did you know that what you eat during the day can affect the quality of your sleep at night? If your diet is not balanced or nutritious (e.g. contains a lot of fat or sugar), or if you eat irregularly or do not stay hydrated your health, your sleep can be affected. Certain foods and drinks may help you achieve a good night's sleep, while others can get in its way. Here's Phenergan Night Time's guide to help you identify what to try and what to avoid:

DRINK

EAT

 

Do

Warm, milky drinks or herbal tea. They are good alternative to caffeine-based drinks and can help you to relax before going to bed.

 

Don’t

Alcohol should be avoided especially late at night before going to bed. It may help you get to sleep, but it will disrupt your sleep later on in the night.

Caffeine interferes with the process of falling asleep, and also prevents deep sleep, so it is a good idea to cut-down on tea, coffee, energy drinks or colas, especially in the evening.

 

Do

Bananas, Honey, Whole-wheat bread, Almonds, Oatmeal

These are all natural sources of sleep-promoting chemicals that our bodies use to regulate our sleep.

 

Don’t

Too much, like a big meal just before bedtime, as this can prevent sleep due to an overfull stomach, equally

Too little can also cause discomfort at night by going to sleep on empty stomach

Spicy, fatty or acidic foods could disrupt your sleep too by giving you indigestion or heartburn

De-stress and Relax

Swimming or walking, or other exercise can take some of the tension away that has been building up over the day. But avoid being too active close to bedtime as this can keep you awake.

Take control of the things that are causing you stress. Instead of focusing on what is difficult, try to break down each problem into a list of smaller, more manageable tasks. Just writing things down can help your mind to stop reviewing a problem.

set priorities into those tasks that are:

- urgent and important

- urgent but unimportant

- not urgent but important

- neither important or urgent

Tip: if you can get into the habit of dealing with tasks that are 'not urgent but important', this will reduce the amount of 'urgent and important' tasks over time.

chatting with a friend can not only help you to relax but can also help you find solutions to the problems that are causing you to be anxious

Take time out from working or dealing with your problems. Set aside at least two nights a week to do the things you really enjoy.

If symptoms persist you should consult your GP.

How Phenergan Can Help

Looking for an effective way to help you get the sleep you need.?

Try Phenergan Night Time.

Find out more