We can all develop problems with sleeping from time to time. Sometimes it could be because we are a bit stressed or worried, sometimes it could be a sign of being a depressed. Whatever the cause you might find these tips helpful.
Recording – Write down how many hours you have slept over each 24 hour time period (include time spent in short naps in the day). If you do this over several days it will give you an idea of how many hours to aim for at night. A lot of people only need a few hours sleep, don’t worry if you dont get 8 hours a night.
Regular bed and wake times – Try sticking to the same times every day to help your mind and body learn the routine. Even if you had a bad night sleep the day before don’t go to bed early, and try not to sleep in late to ‘catch up’ the next day. If you noticed you usually sleep for 5 hours, then make sure you ‘wake up’ time is 5 hours after your ‘bed time’.
Waking up in the night – Try and get up, and go and read or watch tv until you feel sleepy. Avoid lying in bed for long periods while awake.
Eat, drink, exercise – Avoid caffeine (it’s in some fizzy drinks), alcohol, and eating just before bed. Regular exercise in the day can help too.
Lack of sleep is horrible, but eventually your body and mind can learn that bed is for resting, and sleep if you stick to these simple rules!
