There’s nothing worse than surviving a long, hard day just to find yourself unable to sleep at the end of it. These 5 tips to help get a good night’s sleep might just help. Tossing and turning. Your brain is unable to switch off from the day’s events. We’ve all been there!
Getting a good night’s sleep is so important for our physical and mental health. Especially if we already have physical or mental health conditions. Sleep enables the body to repair itself and get ready to take on the next day. If you find yourself not getting enough sleep, it can affect lots of areas in your life. Memory, concentration, and mood being just a few.
But do you know exactly how much sleep you should be getting?
Studies show that :
Toddlers need between 10-14 hours of sleep.
School-aged children need between 9-11 hours of sleep.
Adults need between 7-9 hours of sleep.
But ensuring that you get those essential hours of sleep is easier said than done. So here are some practical tips that can help you catch some more Zs!
1. Keep a Sleep Journal
Difficulty sleeping is a very common problem to have but there are so many reasons why you may have it. It’s no use trying to fix the problem without knowing what is causing it!
Keeping a sleep journal can help you track and monitor your sleep. You can track the number of hours slept, how many times you woke up, and your mood. This can help identify if there is a recurring pattern. Or there may be a specific aspect of sleep that needs resolving.
Are you going to bed too late?
Are you waking up in the night? If so, is there a reason why?
Are you resorting to napping in the day?
Document everything you can and then try to find the areas you need to tackle.
2. Ditch the Clocks
Clocks are often a staple item in every bedroom. But, they may be your worst enemy when trying to get a good night’s kip!
Most people who wake up in the night immediately check the time.
‘4:30 am? I’ve only had 5 hours of sleep and I’ve got to be up in 2 hours. Why am I awake this early? Why can’t I sleep? WHY?’
Before you know it, your brain is active and it’s impossible to fall asleep.
But if you didn’t have the clock right in front of you, you’d be none the wiser and you could drift back off to sleep without worrying about the time.
If you need an alarm clock to get you up on time, just be sure that it faces away from you when you’re in bed. Try to train yourself out of needing to know the time every time you wake up. Trust me, it can be a really simple way of ensuring you drift back off easily and quickly.
3. Think of your Senses
Without even knowing, you may be very sensitive to certain stimuli whilst sleeping. These are often huge factors when it comes to difficulty falling or staying asleep.
How light/dark the room is.
How the room or bedsheets smell.
How noisy/quiet the room is.
Everyone has their own preferences and it’s important to know yours. Perhaps having some white noise could help you fall to sleep faster. Or maybe washing your pajamas and bedsheets in a non-scented fabric softener.
This is especially important if you already have sensory processing issues.
It may take a few tries and it may not be easy to figure out what works for you. But you’ll get to the point of knowing exactly what you need to ensure a sensory-approved night! This is possibly the most important part to figure out and the best tip among these 5 tips to help get a good nights sleep.
4. Try a Weighted Blanket
People often think weighted blankets are just a medical aid. But they are so much more than that! They can be so beneficial for lots of people and lots of sleep-related problems.
Weighted blankets are simply normal blankets but with extra weight in them. Some can be adjusted and others have a fixed weight. They are most commonly effective for those Autistic people, people with ADHD, and Sensory Processing Difficulties. This is because they provide Deep Pressure Therapy to the body which initiates relaxation.
But they are also used by people with Chronic Pain, Anxiety, and Restless Leg Syndrome.
Using a Weighted Blanket before or during sleep can help the body enter relaxation and fall asleep faster.
You can find weighted blankets on our website and if you need any help please just ask.
5. Stay Active
Our brains and bodies need a certain amount of activity in the day in order for us to tire. This amount is different for everyone. But it’s important to remember that getting a good night’s sleep isn’t just about what you do at night – it’s about what you do in the day too.
Staying active both mentally and physically in the day can make getting to sleep in the evening so much easier.
If you know you’re an active person who needs a lot of stimulation, make sure you’re including this in your day.
This is also important to consider if you’re Autistic because autistic people are much more likely to need more stimulation.
We hope these 5 tips to help get a good night’s sleep make a difference to you.