nine ways to get more sleep

You can't change your baby's round-the-clock schedule, or stop a sick toddler from getting you up at 3am. But you can improve the quality of the sleep you are getting in 9 easy steps.

1. Just say no

Don't drink caffeine or alcohol in the late afternoon and evening, as the effects can last for hours, and may keep you up at night. More than a glass or two of wine or beer may make your night-time sleep more restless. Bear in mind that chocolate, some medicines and many soft drinks also contain caffeine.

2. Get some exercise

Exercising during the day may help you to sleep at night, but stop at least three hours before bed, unless it's gentle stretching. Your body needs time to wind down after an energetic workout.

3. Stay cool

Keep your bedroom at a comfortable temperature and block out light and noise, which can wake you from a light sleep. Most people sleep better in a cool room.

4. Grab a snooze

A short nap during the day can improve alertness, sharpen your memory and reduce the symptoms of fatigue. Try to time it for when your baby takes his naps.Aim to nap for around 20 minutes. Sleeping for longer during the day could disrupt a good night's sleep.

5. Stick to a routine

Once you've established a regular bedtime routine for your baby, do the same for yourself. An hour or so before bed, put aside the bills and turn off your phone. You could have a bath with lavender or camomile essential oil, or drink a cup of herbal tea or warm milk before you turn out the light.

6. Don't try too hard

If you can't sleep after 30 minutes, don't stay in bed tossing and turning. Get up, go into another room, and listen to soothing music, or read until you feel sleepy. You can't force yourself to fall asleep if you're not ready.

7. Bed is for bedtime

Use your bed for sleep and sex. Texting, emailing or watching TV are best done elsewhere, so that you associate your bed with bedtime activities only. Try to clear your mind, and don't use bedtime to worry about your daily problems.

8. Steer clear of bad habits

If you find yourself falling asleep on the sofa in the evening, or in the chair in your baby's nursery, go and snuggle up in bed before that happens. Getting into the habit of sleeping anywhere that isn't your bed may lead to sleep problems.

9. Eat light mealsDon't have a heavy or spicy meal close to bedtime. If you feel peckish before turning in, choose a high-carbohydrate food such as a bowl of cereal, toast or a banana.

Editor: Saloni gupta Added on: 2020-06-06 18:06:31 Total View:337