Tips to help you sleep - Deepstash
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Tips to help you sleep

  • Don't chase sleep. Don't go to bed early or sleep late. Don't nap.
  • Don't go to be until you're sleepy. Sleepiness is when your eyes are drooping.
  • Don't stay in bed unless you're asleep.
  • Establish consistent daily routines and bedtime routines.
  • Recognise when you sleep best, then stick with it.
  • Don't tell yourself you won't be able to sleep. Instead, say that a bad night of sleep is okay.
  • Keep a journal. Write down all the things you don't want to forget.
  • If you start to ruminate in bed, think about the things you're grateful for.
  • Listen to someone else's voice, like an unexciting audiobook.

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Practice good sleep hygiene

  • Try to sleep for seven to nine hours a night.
  • Keep consistent wake-up and bedtimes.
  • Keep the bedroom cool, quiet and dark.
  • Avoid alcohol, caffeine, and exercise before bed.
  • Turn off your screens 30 to 60 minutes before you need to sleep.

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When sleeping problems are increasing

According to a meta-analysis, about 40% of the population has had sleep problems during the pandemic.

We know to keep a consistent schedule, avoid alcohol, caffeine and bright lights before bed and practice other sleep habits. But it is not enough to solve chronic insomnia...

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The negative spiral of insomnia

We have insomnia if we have difficulty falling or staying asleep three or more times a week, which lasts for months, leading to fatigue, mood changes or difficulty concentrating.

Insomnia is partly triggered by the fear and anxiety we have about not sleeping

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Wannabe explorer. Tv nerd. Communicator. All about healthy food and healthy living.

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Improving your sleep

  • Try to go to bed and wake up at the same time each day, even weekends.
  • Getting into bed before you’re truly sleepy is a great way to start worrying, which leads to arousal and difficulty falling asleep.
  • Watch out for too much Sleep Hygiene. Don't make going to slee...

Tips To Achieve a Quality Sleep:

Tips To Achieve a Quality Sleep:

  • Keep your phone far from the bed so you don’t reach for it while laying down.
  • Disconnected or turn off all notifications
  • Set your air conditioner to a comfortable temperature
  • Keep the curtains drawn and wear a sleep mask
  • Commit to a consistent bedtime. You ca...

A bedtime routine will help you sleep

  • It can calm an overactive mind.
  • You can think, plan and prepare for tomorrow, so you don’t lie awake worrying about details when you go to bed.
  • By repeating a regular pattern, you can train your body and mind to unwind ready for bed.
  • Many activities people do in the e...

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