How am I sleeping now?
What things may help me get a better night’s sleep?
Ask yourself the following questions…
Activity
Create a sleep schedule
Yes/No
Do I struggle to get up when my alarm (first) goes off? Do I feel moody and sleepy in the mornings? Is it hard to concentrate and focus during the day? Is it hard to remember things?
If you’ve answered yes to any of these questions this means that you may not be getting a great night’s sleep. So the aim is to work towards ‘no’ answers.
What’s not helpful? The following list are things that could impact badly on your sleep quality. Tick the box if you experience any of these things (don’t worry we’re not judging!) Here are the things to cut out :
I drink or take caffeine after 2pm I eat within a couple of hours of going to sleep I just can’t get to sleep. I stay in bed when I can’t sleep I sleep in a room that’s not very dark, with light getting in
Every night before going to bed, do some things that relax you.
Create a bedtime Keep away from your email or phone, because they will distract ritual you and keep you awake.
Do I need to lie in on the weekend to catch up on sleep?
Activity
Going to bed and getting up at the same time every time you sleep will do wonders for your sleep
Yes/No
Manage your stress
Try chatting to others about your worries and if you’re finding it hard to cope, don’t be afraid to look for help. Many people also find it helpful to write down their problems. Keep a notebook beside your bed.
Get some exercise
Regular exercise during the day can be a miracle worker for good quality sleep. However, try not to exercise up to two hours before bed, because this can have the opposite effect!
Only use your Don’t bring work, reading or TV to bed. If sleeping is an issue for bed for sleeping you, don’t lie there for hours tossing and turning. Get up and do a soothing activity. and sex Make your bedroom as quiet and dark as possible
Use a blackout blind and wear earplugs. Don’t look at your phone or computer for at least an hour before bed and keep your actual bedroom as dark as possible. That means unplugging any bright alarm clocks.
Manage your naps
Naps can be a great energy booster during the day, but try to limit them to 20 minutes in the afternoon.
Don’t eat too late!
If you eat too late, this could keep you up at night. Try to have your meals a little earlier.
Limit alcohol and smoking before bed
Alcohol can definitely make you sleepy, but it can also stop you getting a proper deep sleep. Don’t smoke or drink alcohol for a few hours before bed.
Be careful with caffeine
Caffeine stays in the body for 8 hours, so you should have your last cup of tea or coffee by 2pm at the latest.
My bedroom is either too hot or too cold I go to bed thinking and worrying about things I go to bed at different times and wake up at different times every day I drink alcohol within a couple of hours of going to bed I drink lots of fluids before going to bed I’m on my phone, laptop, tablet, kindle in my bed I bring my work/study/meals into my bedroom I exercise close to going to bed
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Other things… • Meditation, mindfulness and soothing music can get you sleepy – check out YouTube and Spotify. • Sleep apps can help you out too - search the app stores. • Warm milk actually works and gets the sleepy hormones going. • What works for you? _________________________________________________________ _________________________________________________________
Tracking Your Sleep The time that’s best for me to wake up each day: _____________________ The time that’s best for me to go to sleep each day: _____________________ The thing that helps me sleep best is: _____________________________ My snoozy music is: ___________________________________________ I sleep best when: _____________________________________________ I sleep worst when: ____________________________________________
Sleep Happy Tips and Tricks for Better Sleep
What if I’m still not getting a good night’s sleep? If you’re sleep problems persist, you should go to your doctor to discuss it. Sleep problems are very common and normal, and your doctor will be able to advise you on what you should do. For more information visit www.SpunOut.ie/Sleep, where you can sign up to free text messages to help you get a better nights sleep, and #ZZZChallenge on Twitter.
Finding it hard to get a good night’s sleep? Are you waking up feeling moody, sleepy and not being able to concentrate? SpunOut.ie’s new “Sleep Happy” campaign is all about getting enough good quality sleep to boost your physical and mental wellbeing. What type of sleep should I be aiming for?
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facebook.com/SpunOut.ie twitter.com/SpunOut
• Somewhere between 7 and 9 hours sleep every night, but this varies for everyone. • Depending on your age, lifestyle, diet, and other personal things, you might need more or less sleep. • You know your body best – good quality sleep leaves us feeling rested, energetic and ready to take on the day. • It’s not just the length of sleep, it’s about how you’re feeling after it.
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