By Raising Children Network
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Daytime habits to help sleep

Exercise and sunshine help sleep; caffeine can affect sleep; keep daytime naps short
  • Daily exercise and some time in the sun has been shown to help sleep.

  • Caffeine is a brain stimulant. Having caffeine after 3 pm can make it harder to sleep at night.

  • Sleeping during the day can make it harder to get to sleep at night. Keep naps to 20 minutes, and don’t nap too close to bedtime. Try going for a walk instead.


Bedtime habits for a good night's sleep

Relax before bedtime and avoid electronic games; try for a regular bedtime; fall asleep in bed
  • Try to make the hour before bedtime calm and relaxing. Avoid exciting or upsetting activities, such as electronic games and TV.

  • A regular bedtime is best.

  • Always fall asleep in bed.


Good habits to help with waking up

Remove computers and TVs from the bedroom; get up at the same time; let light into the bedroom
  • Keep computers and TVs out of the bedroom, and switch phones off at bedtime. Playing games and chatting online eats into sleep time, making it hard to function the next day.

  • Try to get up at the same time, even at the weekends. Keeping wake-up times on school days and weekends to within two hours of each other helps establish a regular rhythm.

  • Let the sunshine in! Sunshine helps switch off melatonin, the hormone that helps sleep.

  • Last updated or reviewed 01-06-2011