How to get a good night's sleep ...

Copyright Paul Roth 2009 Creative Commons

Parenting, work shifts, too much work, pain, difficulty breathing, caffeine, alcohol, indigestion, anxiety, grief, snoring, cramp, uncomfortable bed, noise.  There's so much that can disturb your sleep!

And once it's disturbed it can be so hard to get back into a rhythm.

My sleep has really gone down hill since becoming a mother - I'm exhausted but can't get to sleep - so I've been in search of tips that might help me drop off.

This is a list of the 35 best tips that I've found and that I am trying to put into practice ...


During the Day

• Get up at the same time every day
• Be sure to get enough vitamin B in diet
• Be sure to get enough magnesium in diet
• Be sure to get enough calcium in diet
• Take some exercise daily, ideally outside
• Get an energy boost from food other than sugar
• If you need a nap, have it before 3pm
• Avoid caffeine after midday
• Cut down alcohol

In the Evening

• Exercise at least 3 hours before bed time
• Take a warm bath 
• Enjoy a light evening mail 
• Eat turkey for supper - tryptophan in turkey soporific
• Drink plenty of water early in evening so you need "to go" before bed!
• Practice yoga
• Turn down the lights an hour before bed so body knows sleep coming soon

Just Before Bed

• Go to bed at the same time every evening
• Wind down for 30 minutes before bed e.g. reading
• Have a simple routine you follow every night just before bed
• Drink some warm milk - it is naturally soporific
• Drink chamomile tea - also naturally soporific
• Do some simple relaxation exercises
• Consciously acknowledge worries and then let them go
• Practice breathing slowly - will slow heart rate & reduce stress hormones

In the Bedroom

• Remove all electronics - TVs, computers, phones and radios from the bedroom
• Lightly spray room with lavender or store linen with lavender bags
• Keep the bedroom for sleep and sex
• Switch all the lights off
• White noise works for babies and may help
• Wear ear plugs to keep out noise
• Snuggle up to a hot water bottle
• Turn clock away from you in bed so can't keep checking time

If Can't Sleep

• Get up and leave the bedroom when sleep won't come 
• Keep lights dim
• Read or relax - don't switch on the TV, radio, computer or phone

Do you struggle with sleep? What have you found helps most?



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