8 TIPS FOR BETTER SLEEP
😴Relax before going to bed
Some people find reading helpful. But stick to paper books - the light from computer screens and some e-readers can make it harder to fall asleep. It's best if you have no screen time for at least 30 minutes before you plan to sleep.
😴Make sure you're comfortable
Not too hot or cold, and that the room you're in isn't too noisy or bright.
😴Do some exercise
Don't overdo it, but try some regular swimming or walking. The best time to exercise is in the daytime – particularly late afternoon or early evening. Later than this can disturb your sleep. Exercise burns off excess energy and releases endorphins – natural chemicals that help you de-stress, feel less anxious and more relaxed.
😴Write it down
If something is troubling you and there’s nothing you can do about it right away, try writing it down before going to bed. Once it’s written down, you can tell yourself you’ll deal with it tomorrow.
😴List things that make you feel good
These don't have to be big things - they could include the weather, your favourite song or someone in your life that you enjoy seeing. Keep the list nearby.
😴Only use your bed for sleep
If you can't get to sleep after about 20 minutes, get up and do something that relaxes you. When you feel ready, go back to bed.
😴Turn off your phone
If you’re being kept awake by friends ringing or texting you, you could ask them to stop. Or just switch your phone to silent or ‘do not disturb’ – or even turn it off.
😴Picture yourself in your favourite place
Close your eyes and imagine you’re in your favourite place or where you want to be one day. Imagine yourself happy and relaxed. Slowly breathe in and out, relaxing your muscles until you feel a sense of calm.
MORE SLEEP TIPS: based on NHS advice.😴
Sleep during lockdown is a struggle for some, including our children. Getting to sleep, staying asleep - I've yet to hear of sleeping too much!
Good sleep is important for your child's physical and mental well-being.
A relaxing bedtime routine is one important way to help your child get a good night's sleep.
Doing the same relaxing things in the same order and at the same time each night helps promote good sleep.
✨A warm bath will help your child relax and get ready for sleep.
✨Keeping lights dim encourages your child's body to produce the sleep hormone, melatonin.
✨Once they're in bed, encourage your child to read quietly or listen to some relaxing music, or read a story together.
✨You could also suggest your child tries relaxing breathing exercises before bed.
✨Fit some thick curtains to block out any daylight.
✨Keep your child's room well-ventilated and at a temperature of about 16 to 20C.