10 Secrets For Better Sleep
Here are my most recommended tips to get a good night’s sleep for children, teens and even adults:
Keep a consistent sleep and wake schedule. Even on the weekends, try not to change your schedule by more than 1-2 hours.
Avoid caffeine and energy drinks at least 6 hours before bedtime. Nicotine and alcohol can also have negative impact on your sleep too.
Limit electronic use at least 1 hour before bedtime. Removing electronics from the bed room is ideal, if possible.
Avoid intense exercise within 3-4 hours of bedtime. However, exercise earlier on in the day can help with getting a good night’s sleep at night.
No daytime naps! Children over the age of 5 generally do not require naps, unless told by their provider.
Use the bed only for sleep - not for studying, using electronics or eating. This helps train your brain to associate the bed with sleep only.
Create a relaxing and simple “wind down” routine before bed. This can include activities such as reading a book, meditation, taking a warm shower/bath, stretching.
The bedroom should be a quiet, cool, dark and comfortable place.
If you cannot sleep within 20 minutes, try getting out of bed and doing a quiet, relaxing activity. Do not return back to bed until you are ready to go to sleep.
Limit fluid intake and avoid eating a heavy meal right before bedtime.
