• Aim for 7-9 hours of sleep
  • Plan a daily nap to replace lost sleep when baby or toddler has daytime sleeps
  • Set a regular bedtime
  • Turn off your television, computer & mobile phone 1 hr before bed. It stimulates your mind too much.
  • Create relaxing bedtime rituals;
    • Read a light, entertaining book or magazine
    • Take a warm bath
    • Listen to soft music, meditate or pray
    • Enjoy a small, healthy snack
    • Do some easy stretches
    • Wind down with a favourite hobby
    • Listen to some books on tape
    • Make simple preparations for the next day
  • Get professional help for anxiety and stress
  • Prepare your environment for better sleeping conditions.
  • The best sleep is night sleep.
  • If sleeping during the day, darken the room and allow more time than usual to fall asleep. Blu-tac some black rubbish bags to the window to make it as dark and as cool as possible.
  • Choose a quiet, peaceful place to sleep and adhere to a routine.
  • Seven to eight hours of uninterrupted sleep is adequate.
  • Ensure your bedroom is cool enough.
  • Heavy curtains can help reduce noise.
  • Insulation of doors and windows will help reduce noise too.
  • Running an air conditioner can serve to block out other noises.
  • Wear an eye mask and ear plugs.
  • Consider getting an answering machine for your telephone. Turn down the ring tone or turn phone off.
  • Try to have your own routine for getting up after your daytime sleeps, just as you would in the morning after a night time sleep.

Yours in wellness,

Debra