Always tired? Not getting enough sleep? Getting ratty with those around you? We know that lack of sleep can have a negative impact on your relationships with friends and family so we have pulled together some top tips to help you get a good night’s sleep.

Ditch caffeine

Caffeine is found in coffee, tea and coke. Try to avoid any drinks with caffeine after 4pm – better still, cut out these drinks completely or switch to a decaf variant.

Factor in some ‘quiet time’ before bedtime. Whether it’s reading or having a long soak in the bath, find a gentle, calming activity. Watching TV or doing household chores too close to bedtime can re-activate your brain.

Wind down

Be positive

As you turn off the light, try and think of two or three good things that have happened to you in the day. Did you catch up with a friend? Did the sun shine? Did you enjoy a nice lunch?

Sleeping during the day can disrupt your body clock so try to avoid afternoon naps.

Avoid naps

Hide the clock

Once you have set your alarm, face your clock towards the wall to stop you ‘clock watching’ during the night.

Whether it’s counting sheep or counting backwards from 100 – these activities should help you drift off. Alternatively you could imagine that you are on a beach, writing out the letters of the alphabet in the sand with a stick.

Count

Get up

If you really can’t sleep, don’t stay in bed tossing and turning. Get up, have a milky drink or read a book. Go back to bed when you feel sleepy again.

Why not invest in a relaxation CD or a talking book? If you are not sleeping alone, best check that this won’t disturb your partner’s sleep!

Listen up

Avoid alcohol

Whilst alcohol may help you get off to sleep, it usually causes most people to wake during the night.

Relate BFG provides relationship advice and counselling to individuals and couples at locations throughout Germany. Whether you want to improve your relationship, want to separate or your relationship has already ended, you can talk to Relate in confidence. Counsellors can meet with you and your partner or you on your own.

To arrange a free and confidential appointment in your area, please call JHQ Mil 2826 or 02161 472 2826