Tips for a better night’s sleep

What to do when your sleep is interrupted? When you are having trouble falling asleep? When you wake up too early?

Keep a sleep journal for a while. It will help you see which changes you should make to sleep well and be energetic, happy, and bright every day!

Get 30 minutes of physical activity at least three times a week, outdoors if possible. It would be good to move every day and for more than half an hour. It would be good to spend some time outside in the sunlight during the day when possible.

It is difficult to fall asleep when you are feeling hungry or too full. Adjust your evening mealtime so that you feel pleasantly sated by the time you go to sleep.

Well-planned naps during the day may help you to stay energetic and efficient. It is important that they not interfere with the normal sleeping rhythm – they should not be too long or occur too late in the day. If you do not sleep well at night, naps during the day are not a good idea.

Ensure that your bedroom is cosy and conducive to sleep. The room should be cool, quiet, dark, and calm. We recommend keeping electronic devices out of your reach. Using them when you cannot sleep will make you even less likely to fall asleep. Use an alarm clock or ask a family member to wake you up.

The consumption of caffeine-containing drinks such as coffee, black and green tea, or cola drinks is not recommended in the second half of the day. Chocolate also contains caffeine and theobromines!

When a person is suffering from a lack of sleep, their ability as a driver is the same as if they had a 0.08% blood alcohol level. Drivers suffering from a lack of sleep have been found to cause 100,000 road traffic accidents each year in the UK.

Come up with a sleeping and waking regimen for yourself and follow it also during weekends as much as you can. The consistent rhythm will help you to feel less tired during the day and you will find it easier to fall asleep at the accustomed time.

Do not drink or eat a lot or exercise for a few hours before going to bed. Do not leave your school assignments until the last minute, either. Avoid watching the TV, being on your computer or on your phone for about an hour before going to bed. You will find it much easier to fall asleep if you engage in quiet, calm activities before going to bed!

If you do the same things before going to bed each night, your body will get used to these pre-sleep signals and you will fall asleep more easily. For example, you could take a bath or shower or read a book.

Keep a journal or have a pen and paper within an arm’s reach by your bed. When you are remembering tasks or duties that you have not completed or any other unpleasant things while falling asleep, write them down. It will make it easier to get them out of your head!