Sleep is such a vital part of out health but it can be easy to put it off when we have so much to do. If you’re struggling, here are ten tips to help with sleep.
1. Don’t watch TV or use your phone an hour before bed
Turn off the electronics. Using blue lights from smart phones and screens will reduce the amount of melatonin produced and won’t help with sleep. If you really need to use your phone, turn it on night mode where the screens will use warmer colours.
2. Don’t drink caffeine before bed
Of course, caffeine will keep you up so try not to have anything with this in before bed. Set yourself a time when you stop drinking caffeine. If you want something to drink before bed, drink some chamomile tea. It helps you relax and can help with your sleep.
3. Don’t use your bed for working
By using your bed just for sleep, your brain will associate you bed with sleep. Trying studying at your desk or at the library when you need to work.
4. Listen to something gentle
If you need something in the background to help you sleep, there are many podcasts and pieces of music you can listen to help with sleep. If you have a iPhone and have some pieces of music saved onto your device, you can also set a timer to turn it off without even looking at your phone.
5. Make a routine
Make a routine before you go to sleep by doing things that will help you relax. From colouring in to reading a book, work out what you love doing to relax and set some time to do this before bed.
6. Do some gentle stretches
There are many videos out there that can show you some simple stretches to help with sleep, all from the comforts of your bed. Don’t do anything too tense otherwise it’ll keep you awake.
7. Try getting up and going to bed at the same time each day and night
Keep waking up and going to sleep at the same time to get a consistent amount of sleep. By doing this, it will help your body get into a routine. You’ll get the right amount of sleep without the need of an alarm.
8. Write a to do list
Write down all the things that you need to do before going to bed. If there isn’t anything you want to do or if your mind thinking of something stressful, just write down. By getting rid of these negative thoughts, you’ll be less stressed before going to sleep.
9. Don’t eat anything too late in the evening
This goes for alcohol too. Eating or drinking too late will interrupt your sleep patterns. Try to stop eating and drinking at least two hours before bed to let your body digest what you have eaten and drunk.
10. If you can’t sleep, get up and move about
If you still can’t get to sleep, get out of bed and do something to help you unwind. When you feel sleepy again, go back to bed.