Sleep Hygiene Tips

Self-Care

10 Tips that will help you managing your sleep, get to sleep and stay asleep:

 

  1. Sticking to a sleep schedule:
  • Everyone knows keeping your bedtime the same each day is hard. However, waking up and going to sleep at the same time, everyday, may help to regulate your internal body clock regular. A sleep schedule may not only help you to fall asleep but stay asleep too.
  1. Having a relaxing bedtime routine:
  • Avoiding activities that cause stress or excitement before bed could help to have a better night sleep. Replace these activities with more relaxing ones like; listening to calming music or sounds, reading a book or journaling.
  1. Having a suitable bedroom environment:
  • Your bedroom should not too hot or too cold, with minimal noise and light. Blackout curtains, humidifiers, eye masks, fans, ear plugs may help create a better sleep environment.
  1. Avoiding naps if you struggle to sleep:
  • 20-minute power naps can be useful but if you struggle to sleep then avoiding them may help you to sleep better through the night.
  1. Daily exercise:
  • Exercising every day can be difficult, but even a short walk or some yoga will help.
  1. Avoiding alcohol, cigarettes and heavy meals:
  • Although the belief that eating cheese before bed will give you nightmares is a myth, certain foods can disrupt your sleep, like spicy foods. If you’re hungry or want a snack, eating something small 45min before bed and avoid large meals 2-3 hours before bed.
  1. Only use the bed for sleep:
  • This will help your brain associate your bed with sleeping. For example, during the day watch tv on a sofa and play video games at a desk. If you are struggling to sleep go into another room and do something relaxing until you feel sleepy.
  1. Practise mindfulness meditation
  • Doing 5-10 mins of either activity can relax your body and mind. Check out our Mindfulness section for more information
  1. Exposing yourself to white and blue light effectively:
  • Exposing yourself to sunlight (white light) in the morning and avoiding it in the evening will help manage your circadian rhythms. Mobile phones, laptops, tablets and iPads emit blue light and active your brain. Avoiding these at night and before bed will also help with your sleep.
  1. Speaking to a health professional:
  • If you are still struggling with sleep, don’t worry! You can always speak to a medical professional who will discuss possible options with you. They may ask you to keep a sleep diary which may help point out what is causing your sleep problems. Why not check the Neuro Love Sleep Diary? It may help you manage your sleep

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