Check your bedding
- Give your mattress a new lease of life and comfort with a mattress topper after using it for serval years.
- Change your bedding frequently.
- Check pillow for a worn pillow is a significant factor in insomnia.
- Use lavender oil on your pillow to help you relax and drift off to sleep.
- Use new sheets, duvet covers and pillows to treat your bed, making it look welcoming and making you look forward to getting in.
- Check your duvet’s Tog rating. Choose 13.5 – 15 tog in winter, 9 – 10.5 in autumn and spring, and 4.5 in summer.
- Use a blanket to keep warm. You can try using a blanket if you are too warm under your duvet during the summer months or need extra in winter.
Tips for babies and toddlers
- Put toddler to bed with a blanket, giving them something comforting to play with as they go to sleep.
- Attach bumpers to the cot, preventing baby from waking when they roll into them.
- Put your baby in a baby sleeping bag if she or he is waking up because of cold.
- Avoid toddler night terrors. Toddlers that have got to the stage where they are overtired before being put to bed are more likely to have a night terror episode.
- A toddler should spend no more than 3 hours sleeping during the day.
- Give your children a 5-minute warning that it’s nearly bed time can help prevent bed-time tantrums.
- Make a fun and consistent bedtime routine.
- Feed child evening meal early enough to allow time for them to digest their food before going to bed.
- Try the tissue trick.
If you are pregnant
Sleep on your left side.
Tips for getting a great night’s sleep as a new parent
- Sleep when your baby sleeps.
- You can ask if your families will mind watching your baby for you whilst you have a little nap to catch up on your sleep.
- Working out a schedule with your partner. Dad could take his turn at middle-of-the-night nappy changes if mum’s breast feeding. You can consider one night off routine if you’re bottle feeding!
- You should sleep in different rooms if you and your partner are taking it in turns to do night feeds.
- Learn what settles your baby, thus you can easily settle them back to sleep when they are crying.
- Let baby sleep in your own bed so you needn’t get out of bed for feeds and nappy changes.
- The sleepless nights don’t last long!
Health, fitness and wellbeing can play a large part
- Get some exercise to make you tired and ready for sleep.
- Health concerns and toothache can be a cause of insomnia.
- Visit a doctor to rule out conditions such as sleep apnoea if you are concerned that nothing can help you get a great night’s sleep.
- Rub the top of your ear where you’ll find an obvious hollow in the area closer to your face by using your thumb and forefinger to stimulate a sleep-sensitive acupressure point in the ear called the Shen Men.
Be careful what you eat and drink
- Avoid eating late in the evening, or it will cause painful indigestion.
- Avoid drinking coffee for at least four hours before your bedtime.
- Avoid alcohol.
- Drink a warm drink, helping you unwind and ready for sleep.
- Eat Cherries since they contain melatonin, the sleep hormone.
- Eat a celery stick with peanut butter an hour before bedtime if you have a hypoglycemic.
Tips for relaxing
- Read a book at least half an hour before bedtime.
- Relax for at least one hour before bedtime.
- Listen to soft music before bedtime.
- Massage makes you relax and encourages intimacy with your partner.
- Try yogic breathing to help you sleep.
- Get a foot massage.
- Slow your breathing can help you feel tired.
Get yourself into a routine
- Get up and go to bed regularly.
- Keep a sleep diary help you make the connection of what’s stopping you from sleeping.
- Visit the bathroom before bedtime every night, preventing you from waking in the early hours to empty your bladder.
- Recall every event of your day in the minutest detail will hopefully help you nod off.
- Use an online sleep calculator to work out the best time to go to sleep based on the time you wish to wake.
During the day
- Avoid sleeping during the day.
- Get outside and enjoy some daylight, helping your body regulate its circadian rhythms of day and night.
In the evening
- Do non-stimulating activity like jigsaw puzzle in the evening can unwind and prepare yourself for sleep.
- Don’t smoke before bed.
- Try knitting or sewing before bed.
- Have a bath in the evening will not only relax you but also raise your temperature by a few degrees to help you get into a deeper sleep.
Make sure your bedroom promotes sleep
- Declutter your bedroom. You will stop associating your bedroom with a place to sleep if it has become a cluttered or worse a dumping ground for other items.
- Move bed away from the door will subconsciously make you feel safer.
- Never use bedroom as a hangout den or for a games room.
- Invest in black-out blinds or curtains to make the room as dark as possible when you get to bed.
- Try using earplugs to block out any background noise.
When you are in the bed
- Wearing socks can help you stay warm.
- Sleeping naked may be better for us and help us stay cool.
- Having sex helps us to relax.
Consider environmental factors
- Turn off the electrical items.
- Avoid using mobile phones, tablets and laptops before bedtime.
- Turn the heating down because we drift off to sleep our body temperature drops by a degree or two.
- Dim your alarm clock.
- Avoid taking your phone to bed.
- Sleep with a dog in the disturbed night.
Something it’s all in your mind
- Don’t anticipate your alarm clock. Relax and sleep well.
- Don’t worry about sleep and try to force yourself to sleep rarely helps.
- Clear your mind when sleeping.
- Try yawning.
- Try to stay awake.
- Deal with issues in the morning instead of the night.
When you are trying to get to sleep
- Try rolling your eyes upwards three times to trigger the release of melatonin
- Pressing the point between your eyebrows and the top of your nose where there’s a slight indent stimulates sleep when slight pressure is applied.
- Counting sleep.
- Try different sleeping positions.
When you can’t get sleep
Get up if you can’t sleep and try reading until you are tired enough to sleep.
If you are traveling.
Try taking an inflatable neck pillow, an eye mask and some earplugs if you want to sleep when traveling.
- Do plenty of outdoor activity during the day.
- A free app called ‘ Sleep Soundly Hypnosis’ works well.
- Drink a cup of Chamomile tea, 30 minutes before bed.
- A buckwheat heating pad not only gives us comfort but also helps us fall asleep easily.
- Listen to soulful music or natural sounds before bed.
- Sleep with a firm mattress instead of soft, fluffy mattresses or waterbeds.
- Use room darkening blinds to make the room as dark as possible.
- Don’t worry about what’s going to happen tomorrow.
- Lay perfectly, close your eyes, breathe deeply for 10 minutes, and do not even move a finger or blink.
- Use imagination.
- Fluff the duvet, bedclothes, blankets and so on-remove any cats, dogs or other livestock.
- Close eyes, and imagine an energetic barrier shaped like a dome arching over you providing safety and comfort.
- Use Owaves to help people prioritize important, life-sustaining activities.
- Rub sesame oil and lavender essential oil on your feet.
- Change linens at least once a week.
- Think about a few thoughts/daydreams when tired.
- You should choose synthetic duvet if you suffer from allergies although duvets with natural fillings, like feather and down, are soft, warm and breathable.
- Clear bedroom before bed.
- Sleep with clean fresh sheets and the right amount of comfy pillows!
- Make sure the room is as calm and serene as possible.
- Put down the technology at least 30 minutes before bed.
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