The Good Sleep Guide
Original Artwork for PRS: "Starry Night In Dublin"
"I dream my painting, and I paint my dreams”
© John Nolan
01 293 9319 The Good Sleep Guide
Original Artwork for PRS: "Starry Night In Dublin"
"I dream my painting, and I paint my dreams”
© John Nolan
01 293 9319 The Good Sleep Guide
Original Artwork Provided for PRS: "Starry Night In Dublin"
© John Nolan
1. Get into a daily routine
Having a regular sleeping pattern is really important for good sleep. If you can wake up, wind down and go to bed around the same time each day, it will really help. If possible, avoid napping too.
Remember, your sleep routine starts before you actually get into bed, so build in time every evening to switch off from your tech and wind down.
Things like gentle stretches, meditation or reading are a good way to unwind, and keeping chargers for your devices out of the bedroom can help you avoid absent-minded scrolling.
1. Get into a daily routine
Having a regular sleeping pattern is really important for good sleep. If you can wake up, wind down and go to bed around the same time each day, it will really help. If possible, avoid napping too.
Remember, your sleep routine starts before you actually get into bed, so build in time every evening to switch off from your tech and wind down.
Things like gentle stretches, meditation or reading are a good way to unwind, and keeping chargers for your devices out of the bedroom can help you avoid absent-minded scrolling.
2. Manage your worries
There are things you can do in your day to help manage your worries, like talking to someone you trust and switching off from the news.
If you often lie awake worrying, set aside time before bedtime to make a to-do list for the next day – this can be a good way to put your mind at rest.
Using techniques like reframing unhelpful thoughts might also help.
2. Manage your worries
There are things you can do in your day to help manage your worries, like talking to someone you trust and switching off from the news.
If you often lie awake worrying, set aside time before bedtime to make a to-do list for the next day – this can be a good way to put your mind at rest.
Using techniques like reframing unhelpful thoughts might also help.
3. Prepare your body for sleep
Our physical health and how we look after our body can have a big effect on our sleep.
Having caffeine, nicotine, alcohol, or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.
Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep.
3. Prepare your body for sleep
Our physical health and how we look after our body can have a big effect on our sleep.
Having caffeine, nicotine, alcohol, or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.
Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep.
4. Create a restful environment
Simple things can have a big impact when it comes to falling asleep and staying asleep.
It's generally easier to drop off when it's cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.
Keeping your phone out of the bedroom or putting it on silent and face down, wearing earplugs, keeping clocks out of view and making sure the room is well ventilated can all make a big difference.
Some people also find playing ambient sounds like rainfall and white noise helpful.
4. Create a restful environment
Simple things can have a big impact when it comes to falling asleep and staying asleep.
It's generally easier to drop off when it's cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.
Keeping your phone out of the bedroom or putting it on silent and face down, wearing earplugs, keeping clocks out of view and making sure the room is well ventilated can all make a big difference.
Some people also find playing ambient sounds like rainfall and white noise helpful.
4. Create a restful environment
Simple things can have a big impact when it comes to falling asleep and staying asleep.
It's generally easier to drop off when it's cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.
Keeping your phone out of the bedroom or putting it on silent and face down, wearing earplugs, keeping clocks out of view and making sure the room is well ventilated can all make a big difference.
Some people also find playing ambient sounds like rainfall and white noise helpful.
5. Confront sleeplessness
If you're lying awake unable to sleep, do not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over.
But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.
5. Confront sleeplessness
If you're lying awake unable to sleep, do not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over.
But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.
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5. Confront sleeplessness
If you're lying awake unable to sleep, do not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over.
But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.
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