Top Tips to Improve Your Sleep
Further Sleep Suggestions:
- Have a regular wake time every day, start your day by exposing yourself to bright and natural light-somewhere between 6-7.30am can help to regulate the body clock
- Have a consistent bedtime ending your day with dimmed lighting to help increase your melatonin production -adults natural bedtime hovers around 10-11pm and children under 10: 7-8pm
- Commit to your sleep need: Adults 7-9 hours, Teens 8-10 hours, Children 10.5-12 hours
- Get outside activity and fresh air at least 30 minutes-1 hours each day
- Have a balanced diet avoiding large meals close to sleep time and where possible, high sugar, processed food. Watch out for hidden sugar!
- Reduce your over-reliance on caffeine-consider having your last drink by 2pm! Limit to 400 milligrams per day. Caffeine stays in the system for up to 8 hours, wreaking havoc on your sleep ability. Remember even chocolate and fizzy drinks can contain caffeine
- Don’t be fooled by alcohol, it can help you get to sleep easily but then converts to stimulant impairing the sleep quality and duration
- Stay hydrated!
- Avoid electronics the hour (or more) before bedtime. Buy a regular alarm clock to help keep phones and other gadgets out of the bedroom. The LED can both stimulate the waking part of your brain making it hard to go to sleep and/or decrease the quality of the sleep you do get
- Create a sleep sanctuary in your bedroom, cool, comfortable and dark. Limit distractions and place a high emphasis on creating calm
- Develop a relaxing pre sleep ritual before you go to sleep. Use the spray and rub as directed
- Change into night wear-this helps signal the end of the day. Relax your body and mind-gentle stretching and breathing exercises, visualisations, reading, listening to music, crosswords or Sudoku
- Leave your worries outside the bedroom and fall in love with your sleep tonight!
- With stress and anxiety being the number one cause behind many sleep challenges, you may be helped by developing additional coping mechanisms to help you further.
For Baby Sleep Suggestions Visit my website: www.sleepmatters.ie for more or follow me on Instagram @lucywolfesleep where I create lots of videos and content about helping your baby sleep better