Do you struggle to get to sleep? Or do you have an older child that finds it hard to drift off? If so, this ‘How to Sleep Better Using my Amazing Sleep Hacks’ post is a great way to help you all head off into the land of nod. It’s a great way to help you relax and feel ready for sleep. Don’t forget to check out my sleep hygiene quiz to ensure you’re giving yourself the best chance of a good nights sleep too. Once you try the sleep relaxation exercise below, you may find that you want to tweak it slightly to suit you better. Or that it works even better if you add in some of the sleep relaxation tips further down too. Whatever works for you! Sleep is so very important for us all; for our health, development, brain function and well-being. So I’m on a mission to help you get plenty of it!
Sleep Relaxation Exercise
Prepare yourself for sleep with your usual nightly routine and settle yourself into bed.
Lie in your bed with your eyes closed, legs straight and arms down by your side.
Imagine you are lying on a beach. The sun is warm and you can hear the waves gently lapping close to you.
Focus on your right foot and point and stretch your toes as far as can, as if to the end of the bed. Keep stretching your right leg, as though it is longer than the other leg.
Count to five in your head.
Flex your right foot so it’s pointing up to the ceiling.
Count to five again.
Relax the right leg and allow it to melt into the bed.
Repeat the same process with the left leg and toes.
Now clench a fist in your right hand as tightly as you can.
Count to five in your head.
Allow your right hand to melt into the bed.
Repeat with your left hand.
Now focus on your breathing. There’s nothing purer than an awareness of your breath!
Breath in and out through your nose, thinking about the breath going in your left nostril and out of the right nostril.
Do this ten times.
Repeat stretching and breathing exercises until you feel relaxed and sleepy.
Amazing Sleep Hacks
Grab a power nap in the day.
Have a calming bedtime routine such a getting ready for bed, a herbal tea and a book.
Exercise in the morning.
Eat food high in tryptophan such a turkey, almonds, tofu, eggs for your last meal.
Tart cherry juice is highly recommended to help induce sleep. You can get it here.
Make sure your sleeping environment is optimal; clear away clutter and no technology!
Don’t check the time when you wake up (except if you want to for your baby’s feed) as it can cause sleep anxiety. The panic of ‘argh I’ve only got 2 hours until the alarm /kids wake up’ can be more stressful when trying to return to sleep.
Some gentle yoga and meditation can help relax you for sleep.
Write any worries and to do things down the night before to help clear your mind. I love all these…