Could a simple nap be the ultimate brain booster?
Research suggests that a quick day-time nap can unlock a wealth of positive health benefits, from lowering blood pressure to enhancing mood and boosting your memory. Michael Mosley digs into the details to see if this is something you should make time for in your day.
Good sleep habits
- Set and maintain a regular bed and wake time schedule including at weekends
- Establish a wind down period before bedtime. Do quiet activities or listen to relaxation tapes, practice mindfulness before going to bed
- Try taking a warm bath before bed
- Avoid caffeine (for example coffee, tea, coke, chocolate, energy drinks), and nicotine as these are stimulants
- Avoid alcohol – although it may feel as though this helps you get off to sleep alcohol interferes with sleep patterns
- If you take regular medication and think it may affect your sleep you can discuss this with your pharmacist or the person who prescribes your medication
- Try to be active during the day but avoid strenuous activity near to bedtime
- Establish a good sleep environment. Make sure it is a comfortable temperature and your bed is a comfy as possible. Try to keep your bedroom for sleep and sex only. Pack reminders of stress away before bed if you cannot keep them in another room
- If you tend to lie awake worrying, use a notebook to record things you need to do and set aside some time earlier in the day to work through this
- If you can't sleep get up and do something relaxing until you feel tired again, then try going back to bed
If you need further support check out our sleep self help guide.