Healthy Sleep Habits 

There's nothing quite like waking up after a good nights sleep. 

Unfortunately, it's not uncommon to have difficulties falling asleep or to wake up several times during the night. 

There are, however, certain habits that give you the best possible chance of getting a great nights sleep. These are some of them: 

1. Keep a consistent sleep/wake time. 

As much as possible, try to go to bed at the same time each night. Wake up roughly the same time each day too. This will train your brain and body to anticipate when to feel sleepy and when to feel awake. 

2. Have a Relaxing Evening routine. 

Create an evening routine to help you wind down and switch off at the end of each day. You could try reading before bed, listening to music, or writing. It's important the activities you do before bed help to relax you and not fill you with more energy. What you do in the final few hours before going to sleep makes a difference. 

3. Avoid Screens/lights late in the evening. 

Our brains can confuse the light coming from a mobile phone, tablet, television, or other devices with Sunlight. Exposure to blue light tells our brains that it's time to wake up! Keep your rooms as dark as possible and avoid being on your phone or other devices during the last hour before bed.

4. Keep your cool

Body temperature is an important signal to your brain that it's time for sleep. Set your bedroom temperature to around 17-19 degrees, avoid hot baths or showers and your body will be prepared for a good night's sleep. 

5. Leave the day in the past. 

It can be difficult to fall asleep if you've had a difficult or emotional day. Our minds may replay events over and over again which can be annoying or upsetting. What can you do? Talk to someone at home about how you are feeling. Or if you prefer, write down your worry on a piece of paper along with any action steps you can take during the next day that may solve the problem. Remember, you can also make a report here on the school sharp system.