We all know that sleep can be difficult to come by when you have children. It’s so cruel, it really is the time when we need it most to be at our best for our kids but also a time when enjoying it can be the most difficult thing to do. We’ve put together a guide for those who desperately need sleep to help them achieve great sleep. All based in science, these tips should have you sleeping like a baby in no time.
Be Your Own Little Sleep Study
Keep a log of when you go to bed, when you wake up, how often you wake during the night and what you eat. Doing this should help you to spot any negative patterns that are robbing you of your sleep, which you can then rectify. Read more about sleep diaries and the benefits of keeping one online.
Get Enough Bright Outdoor Light
Having plenty of exposure to natural sunlight during the day actually helps us to sleep better at night. This is because the high-intensity light actually helps to regulate our circadian rhythms, which in turn help us to feel tired once the sun goes down. Try getting outside some more, it will do you good on so many levels.
Get Some Exercise
Exercise fatigues the body. This means that when it is time to fall asleep, the body is able to do it quicker. Another way to help you fall asleep quickly is to ensure your bedroom is set up for the best sleep. Read our post covering this and see if there are changes that you can make to our room.
Don’t Bring Your Phone to Bed
There is so much evidence out there that suggests that looking at our phone screen before bed can really disturb our sleep. We know it’s hard but try not to look at your phone for at least an hour before bed and maybe try leaving your phone downstairs when you do go to bed.
Update Your Caffeine Strategy
We know that caffeine gets you through the day but it can also rob you of your sleep in the evening, creating a bit of a vicious circle. If you must use caffeine, only have it in the mornings. Keep the afternoon caffeine free, at least then it should be out of your system when it’s time for bed. Also, take a look at your mattress. Is it the ideal mattress for your sleeping position? It could be time to invest in a new one and see a more comfortable one could help you get better sleep.
Follow Simple Eating Strategies for Better Sleep
Remember that after a meal you need three to four hours to digest it and you really shouldn’t be trying to sleep without completing this process. It can disturb your sleep and reduce digestive functioning. If you must eat before bed, choose foods that could play a part in improving the quality of your sleep.
Turn Down the Heat
A cool room helps us fall to sleep quicker. Being too warm is one of the main things that keep people tossing and turning at night. Think about turning down your thermostat and see if it helps with your sleep patterns.