Once you’ve got children, sleep becomes somewhat of a luxury. However, many parents find it difficult to relax and go to sleep at night. Here are some top tips that will help you establish a healthy sleeping routine and make the most of your night’s sleep:
Get your body clock into a routine:
Find out when you usually start getting tired and make this your set bedtime. This way you won’t be throwing yourself around for hours and fall asleep in a relaxed way. You will automatically sleep better and feel fresher in the morning.
Make healthy lifestyle choices:
Making the right choices isn’t always easy, but if you want to sleep better and battle your sleep problems, there are some things you should avoid directly before going to sleep. These things are alcohol, caffeine or especially greasy and fatty foods. Exercise and losing excess weight can also play an important role when it comes to healthy sleep.
Let nature make you tired:
Try and spend as much time as possible out in the fresh air and sunshine. Sunshine triggers the hormone melatonin that regulates your sleep-wake cycle and will tell your brain to make you sleepy at night.
Take a bath:
Indulging in a relaxing nighttime ritual that separates you from the worries of the day is key. And a hot bath is a good place to start: Older female insomniacs who took a bath at least 90 minutes before bed reported improved sleep quality.
Watch what you eat and drink before bedtime:
Enjoy any alcoholic beverages with dinner, but not later, and limit yourself to only a glass or two to keep from waking up in the middle of the night. Avoid drinking caffeinated beverages after 2 P.M. and skip heavy meals or snacks too close to bedtime.