March 4th, 2016

Sleeping Beauty: Top 5 Tips On How To Sleep Better

Not getting a good sleep is a bad start to the day, isn’t it? There is evidence to suggest you should be getting 9 hours, not 8. Here are a few tips on how to improve your sleep routine.

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Stress can affect the way our bodies work. Sleeping problems are the most common ones. It gets hard when this lasts more than few days. Here are a few tips on how to get a better night sleep.

1. Get NINE hours
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If you want to be truly well rested, aim for 9 hours, rather than 8.

2. Screen free bedroom
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Take phones, tablets, laptops out of the bedroom. A good idea is to charge your phone in another room, and get an alarm clock to wake you up. Bright screens interrupt your ability sleep.

3. Plan it

Plan the time you’re going to sleep and waking up. Try to stick to this routine and your body can get used to it.

4. Be good to yourself

What relaxes you? Is warm bath too much of a cliché? Maybe you have a favourite podcast? Or you’d prefer to wind down with a book or a magazine? Be good to yourself. Do something you enjoy.

5. Work it out

Exercise during the day; it’ll help relieve the stress that’s built up. Whether that’s just a walk, playing tennis, jogging or heading for the gym. Just don’t over-exercise before bedtime as it’ll keep you up.

6. Strip down your worries

Thinking about things over and over again? Take paper and pen and write these down. Cut the paper into strips and write each one on a separate piece of paper. Then give each one a date/time to think it through. Promise yourself you won’t think about these until the time you’ve given.

Or you can also write these down and throw them away. Whatever works best for you.

7. Bed is for…

Sleeping. If you’re still worried and can’t fall asleep, get up and head to the other room. Read a book, listen to music or have a glass of water. Do something you find relaxing until you feel sleepy.

If it’s still getting you down, don’t hesitate to talk to your GP or call NHS 111.

Always talk to someone about how you’re feeling, someone you trust or a helpline, such as Samaritans on 08457 90 90 90, for confidential, non-judgmental emotional support. Or ChildLine 0800 1111 to get help and advice about a wide range of issues, talk to a counsellor online, send ChildLine an email or post on their message boards.

Sources:

http://www.nhs.uk/Livewell/Childrenssleep/Pages/bedtimeritual.aspx