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Welcome to the latest JA Fitness newsletter. If this is your first experience, the idea is to provide you with information about health and fitness. If you choose to follow the advise, that’s great. If you ignore it but come back to it another time, that’s fine too. The old copies of my newsletter will be stored on my website, so you can always find out information when it is needed.

This month I would like to pass on some advice for you to get a good night’s sleep.

  1. Try to go to bed at the same time every night. This will help to regulate your sleep pattern. Most people need between seven and nine hours sleep per night.
  2. Don’t go to bed hungry but try to eat your last meal before 8pm . A full stomach will interrupt your sleep.
  3. Avoid stimulants before bed. This includes nicotine, coffee, tea, chocolate, soft drinks and alcohol.
  4. If you like a hot drink before bed, why not try a decaffeinated tea or coffee or a herbal tea as these can be very calming.
  5. A hot bath can be very relaxing, try some aromatherapy oils such as lavender.
  6. Sorry but I have to say get active. Don’t exercise just before bed though as the rush of the “feel-good” hormones that are produced will keep you awake.
  7. Have some relaxing time before bed to clear your mind. Finish off any work or chores early in the evening.
  8. If you are having trouble sleeping don’t try to fight it, read a book instead.
  9. Keep your bedroom at a comfortable temperature; you can buy different ratings of togs for duvets depending on the time of year. Avoid tight fitting bed clothes and cotton is the best.
  10. Ensure that your mattress is not too saggy or lumpy. The bedroom should be dark enough and not too noisy.

I hope these tips help you and your family sleep tight.

I would really be interested in your experiences. Perhaps you would let me know how you are getting on or you can ask me if you need some advice.

If you do not wish to receive future newsletters please send me a message on info@jafitness.co.uk. Likewise if you know someone who would benefit from fitness advice please send me their e-mail address.

I hope you enjoy this information and that it helps to keep you fit, healthy and happy.

Good luck

Jane Ardley

June 2005