How to get a good night’s sleep.
Sleeping well is a huge part of feeling well, but getting enough sleep isn’t always easy. If counting sheep isn’t doing the trick, there are some simple things you can try to make falling asleep and staying asleep more achievable.
Getting into a sleep routine
Research has shown that adolescents and young adults need at least seven to nine hours of sleep a night. A good sleeping routine will help you get the hours you need on a regular basis.
Let’s start with the basics;
- Stick to a routine setting your alarm for the same time each morning and going to bed at the same time each night
- Avoid caffeine before bed, as it can make it harder to get to sleep or may disrupt your sleep
- Keep calm, but yes you need to turn off your television, mobile phone and laptop or tablet at least 30 minutes before bed .The light from these devises can trick your brain into thinking it’s still daytime
- Practice relaxation and meditation techniques to help you switch off your mind in the evening. Smiling Mind is a free, modern meditation program with exercises that can help you reduce stress and relax.
https://www.smilingmind.com.au/smiling-mind-app
- Try not to nap during the day.
- Exercise first thing in the morning, outdoors. Sunlight can help reset your body clock.
Still Struggling; still tossing and turning in your bed at night? There are some other things you can try:
Your environment
- Create a sleep playlist with soft , gentle music to slow your heart rate and help unwind
- Check the room temperature _ is it too cold or too hot
- Keep light and noise to a minimum. If outside noise is disturbing you, wear ear plugs or garb some headphones and play gentle music.
Your body
- Drink warm milk or chamomile tea to calm your body
- Try some progressive muscle relaxation techniques https://headspace.org.au/blog/mindfulness-magic-all-the-ways-progressive-muscle-relaxation-can-help/
- Practice deep breathing
https://www.headspace.com/meditation/breathing-exercises
Your brain
- If you are stuck in a half-awake, half asleep state, get comfortable, close your eyes and try to stay awake instead of falling asleep. This disruption can trick your mind into resettling itself.
- Escape into your imagination.
If nothing’s working, give yourself a break. Turn on a dim light and read a book, do some light stretching, or walk around the house for a few minutes. Breaking the frustration loop of not sleeping can help you reset and feel drowsy.
If you have tried these suggestions, and you are still aren’t sleeping well, talk to a GP, a counsellor, psychologist or a sleep specialist about other options.
Catie McNamara
Director Student Welfare Services
