Never wake up feeling refreshed and ready for the day?
Feeling more down or anxious because you’re tired?
Here’s how to start getting a good nights sleep:
- Routine, routine, routine: Your body works on a strict body clock. It wants to go to bed, wake up, and eat at a certain time every day. So make sure you have a routine at night for winding down and getting into bed. And go to bed at the same time and wake up at the same time every day (OK, maybe get up later on a Sunday). Doing this will tell your body when its time to sleep.
- Beware the blue light: Mobile phones, laptops, TV, kindle readers, tablets. These all emit blue light that tells your brain it’s daylight – time to wake up! Turn them off, put them out of the bedroom 60 mins before bedtime.
- No stimulation thanks: Your brain needs to relax before bed. So avoid stimulants like caffeine, sugar, chocolate, work, exercise, thinking about stressful stuff etc.
Repeat the above.
It can take a while but all these steps will help. Listen to this RRR podcast from the Sleep Services at Eastern Health for more information.
Sometimes it can be tricky to change a sleep problems, especially if your mood is poor or you have a lot of stress. You might need more targeted help. If you have done the above and still need more help speak to your Clinical Psychologist or book in for an appointment on 0468 637 413.