I lay awake most nights these days. I could write my tired, puffy, red eyes with their often glazed over stare on having an almost 10 month old who’s teething. The truth is however that Penny really isn’t the whole story. Of course there are nights (sometimes in succession) that teething will cause her to be restless and need cuddles or a growth spurt will increase the need for food, but in all honestly I have a baby who adores to sleep. She has done from day one when we used to have to set alarms to wake and feed her. The mere use of the words “Penny sleeps almost perfectly most nights” makes me feel a pang of guilt when I even think them let alone speak them in response to the dreaded ‘so.. How is she sleeping?’ question often asked by other mums.
1. Keep regular hours
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re most likely to feel sleepy. – Note: HAHAHAHAHA I wish this was possible. I do try my best but my sleep is dictated by other people 😦 Little, noisy, needy people….
2. Create a restful sleeping environment
Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be neither too hot nor too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you to fall (and stay) asleep.- This one I do actually do, mostly due to Penny still sharing our bedroom. We try to limit TV in there and only use it for sleeping and getting dressed.
3. Make sure that your bed is comfortable
It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often makes noise in the night. – I love my bed. I love my pillows, duvet and positioning of it. My mattress is only a year old and super comfy. Not sure what more I can do here.
4. Exercise regularly
Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. Make sure that you don’t do vigorous exercise too close to bedtime, however, as it may keep you awake. – Ok, I’m guilty of not getting enough regular exercise. I do notice that if I have had a busy walking day that I don’t sleep well that night at all though 😦
5. Less caffeine
Cut down on stimulants such as caffeine in tea or coffee, especially in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effects of caffeine can last a long time (up to 24 hours), so the chances of it affecting sleep are significant. Instead, have a warm, milky drink or herbal tea. – I have a caffeine free diet most of the time. If I do have any, then it is in the morning in order to perk myself up to face the day. Sometimes getting caffeine free drinks on the go is a challenge, but when I am at home I am pretty firm about it.
6. Don’t over-indulge
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night. I don’t drink alcohol as a rule. It’s never really had much effect on me, so tend to not bother, but I am guilty of finding it hard to sleep when hungry. I can’t eat huge amounts in one go due to a previous gastric bypass, so toast is my go to food these days .
7. Don’t smoke
It’s bad for sleep. Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep.- Never have, never would. We are a smoke free household. 🙂
8. Try to relax before going to bed
Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD. I’ll be honest, I need to try to do more of this stuff. Music doesn’t work for me, but I will try the baths. 🙂
9. Write away your worries
Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow’s tasks, set aside time before bedtime to review the day and make plans for the next day. The goal is to avoid doing these things when you’re in bed, trying to sleep.- I am a bed worrier. I tend to be so busy during the day that I can ignore stuff I don’t want to face. I do write lists, but some things can’t be dealt with in this way. If I have lots of things to do the next day then I find sleep impossible.
10. Don’t worry in bed
If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then return to bed. I don’t think that I could actually tell you what I find relaxing. It’s been THAT long since I felt relaxed that I couldn’t actually tell you.
I have trouble falling asleep as well. It’s like my brain never gets tired and I’m constantly thinking or in motion. I have found, however, that melatonin helps me significantly. It alerts the part of your brain that already releases melatonin in order for you to go to sleep. So, it’s basically like a vitamin in that aspect. I’ve been taking it here lately and have gotten ample amounts of sleep. But, there are nights where I’m like you – just wide awake but then I look like I was wide awake the next day, ha!
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Thank you. I will look into that for sure. 🙂
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I find it very difficult to fall and stay asleep too. I have to take Melatonin and a prescription (which also just helps me relax not sleep.) The combination seems to work pretty well.
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Number 2) is really relevant to me right now, I’m working from home a lot and as I live in a rented houseshare, I do a lot of working and living from my bedroom! I must try to use the lounge more…
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That must be quite hard. Hope you are able to make some changes to help x
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I find it really hard to fall asleep too but I think it’s because I’m aware that my son could wake up any minute (we co sleep) and i’m conscious about every little movement or noise I make.
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I used to sleep better when we co slept more but the madam is a bit big now with 2 adults in the bed 😦
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Oh you have my sympathy – I have had bad sleep patterns ever since my eldest was born, and even now the youngest is 12, I still sleep badly. I usually end up getting up at about 3.30am and starting on my plans for the day, and then trying to nap later. But obviously that’s not so easy for you.
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Sad to say it but cbeebies has kept my sanity when I just need 10 more minutes. I’m also lucky that I am able to ‘nap’ when Penny does most days but trying not to as my flats a tip
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Urgh I sometimes suffer from insomnia and it’s awful – I didn’t get to sleep until 4am last night and was up at 6:30 😦 My biggest problem is worrying and checking my phone!! Fab tips x
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I feel your pain. It can be really difficult to get to sleep at times and then I wake up at least 2-3 times throughout the night. Some good tips though x
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I’m glad they have been a help. *sleepy dust* sent your way x
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I either seem to swing between sleeping to much or to little – I just can’t get the right balance, I’ll have to try some of these tips.
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Glad they have been some help. I need to implement some myself x
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As a fellow insomniac I can totally sympathise! It is such a challenge… I read a great bit of advice about sleep hygiene like yours it was great for improving the chance of falling asleep!
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Sleep hygiene? I will seriously try anything… Will I find this on google? x
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I cut caffeine out totally and it does help but so do all the other points you raise x
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I’m glad you have found these helpful. Definitely worth a go x
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I have gone back to the really old fashioned remedy of a mug of warm milk just before bed. At the moment, it works for me at the moment. Long term who knows
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I’m glad you’ve found something that works for you and long may it continue. I can’t stomach milk unless it’s on cereal which changes the taste or in tea. I wish I could 😦
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This is great advice, not only for those who have kids. I’ve struggled sleeping so much in the past! x
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I’m glad it is of some use 🙂 *sleepy dust*
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There is nothing worse than not being able to sleep, will be trying some of these tips out x
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*Sleepy dust* sent your way x
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I used to suffer quite badly wth insomnia. My problem was my inability to stay asleep and also moving about in my sleep. Since having children it’s hard to know if I’m awake because of that or because of them!
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I know that the kids get a lot of the blame here, but I know a lot of it is that m brain just doesn’t power down anymore. *sleepy dust* x
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I have so much trouble falling to sleep – I am going to try each of these tips and hopefully they will help me.
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Fingers crossed *sleepy dust*
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I have trouble with sleeping as well. Will have to take advantage of these tips
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Hope they help x *sleepy dust*
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I have issues sleeping but then I break most of the rules listed ha! Old habits die hard though x
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It really is hard to break the old habits. Hope you get some sleep soon x
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I have to say after a grand total of just under two hours sleep last night I feel your pain. When I can’t sleep I internet shop it’s not good
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Tell me about it! I need a lock on the wifi after 11pm. X
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I was such a horrible sleeper and at times, I still am. Cutting out sugar from my diet has really helped me and I see the connection between eating sugar and my sleep. On days I have some, I can’t fall asleep and I am tired after waking up. On the other days, I can fall asleep easily and I am full of energy in the mornings.
I hope you can eventually get off the medication and all the best for you and Penny.
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Thank you x
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I used to have trouble sleeping after I ended it with my ex as he had insomnia and I was living with him during the week! Hope you get back to a normal sleeping pattern soon 🙂 x
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Thank you. Glad yours has eased x
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I think exercising really helps. When I have done my run/walk training im shattered and find im in bed earlier then usual.
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Thanks for the tip x
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