how to sleep better how to sleep better

How to Sleep Better

For both children and adults, the quality of your sleep undoubtedly affects the quality of your waking life.

When you toss and turn at night and struggle to get to sleep or wake in the middle of the night, both your energy levels and emotional balance can be thrown into turmoil.  With children, lack of sleep or poor sleep patterns can change their behaviour for the worst and their lower their concentration levels.

Good sleep habits start with good waking habits and making a few simple changes to your daytime and bedtime routines will have a positive impact on how well you sleep.  So, here’s our top tips for a good night’s sleep, leaving you and your family feeling revitalised and full of energy.

 

 

Slow Down the Tempo

This is especially important for children but it’s good advice for adults too.  Make sure that activities are slowed down as bedtime approaches, so the body and the brain slowly get into gear and relaxes.  You sleep better when there is dark, cool and calm around you. Make sure you have an open window or air the room well before bedtime and use blackout curtains or a sleep mask to keep the light out.

 

Bedtime Routine

Having a routine at bedtime will help children know that it’s time for bed without the drama.  Set a time when its bedtime and stick to it.  Make regular rituals starting with bath time, toothbrushing and a goodnight story. Making bedtime fun but calm and sticking to a routine will help aid sleep.

"Choosing the right duvet to suit your individual requirements and the surrounding temperature is essential."

Dim the Lights

The body reacts automatically with fatigue and the formation of melatonin when the light is muted.  Your brain secretes more melatonin when it’s dark, which makes you sleepy and less when it’s light making you more alert.  So, by dimming the lights and ensuring the room is dark at night, can help the body to relax and sleep more soundly.

 

Choose the Right Duvet

It’s important that you feel comfortable at night and not too hot or cold.  Choosing the right duvet to suit your individual requirements and the surrounding temperature is essential.  Getting the right filling either natural or synthetic and tog rating is key to a good night’s sleep.  The lower the tog rating, the less warm a duvet is and vice versa.

"A cosy and relaxed atmosphere around bedtime while creating some good sleep habits will help the whole family sleep better and wake up energised and ready for the day ahead."

Is your Pillow Right for you?

When looking at whether your pillow is right for you, firstly you need to consider how you sleep, whether you prefer sleeping on your front, back or side, as this will affect your choice.  As a general rule, side sleepers need firm support to keep their head up and spine aligned, while if you sleep on your back then medium firm is more suitable.  If you sleep on your front them minimal support is required with a light pillow being better suited.

 

Get a Regular Sleep Pattern

Just like children, as adults we too can benefit from a regular sleep pattern. Try going to go to bed and getting up at the same time every day (including the weekend). This encourages the body to learn when it’s time to relax and time to wake up.

Are you Getting Enough Sleep?

Most of us get too little sleep and lack of sleep can affect all areas of your life.  A good way to check if you’re getting enough sleep, is to see when you wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

A cosy and relaxed atmosphere around bedtime while creating some good sleep habits will help the whole family sleep better and wake up energised and ready for the day ahead.

Sweet dreams….