You know the drill. Put down that smartphone, tablet or laptop at least one hour before bed. This way you'll allow your brain the time it needs to wind down, so you will naturally fall asleep quicker. Blue light from electronic devices has been proven to keep our minds wired, even when we feel tired. If you really can't keep away from your phone before bed, at least change your settings to dark mode and avoid staring at the screen for too long. Read a book instead or set out your outfit for the next day. Having your morning well planned out can assist in restful sleep, so get organising even if you are working from home.
Herbal teas have numerous health properties, including helping your brain produce the hormones necessary for deep, restorative sleep. If you have been waking up feeling sleepy, sluggish or ill-rested, consider adding a few teas to your diet. Drink up a cup of refreshing fennel tea in the morning to get your digestive tract up and moving, then two to three cups of green tea during the day to boost your brain power. If you can't stand the taste of green tea, look out for mint or lemon infused blends at the store. These have just as much energy-enhancing properties without the bitter aftertaste of pure green tea. Finish up your evening with a cup of chamomile or lavender tea to put yourself to rest in no time.
Lavender essence really is the stuff of dreams. Pick up a bottle of lavender oil from your nearest pharmacy to add to your nightly bedtime routine. You can add a few drops to a warm, soothing bubble bath or douse your pillow with a sprinkle of this oil to get you off to dreamland. Lavendar oil is known to help alleviate anxiety and sleeplessness, so keep it handy for those nights when sleep is its most elusive.
One of the biggest causes of sleepless nights is a troubled mind. But you don't need to let your thoughts get the better of you. Practice deep breathing exercises before bedtime to lull your mind to sleep. Alternatively, try out meditation or mindful thinking to help clear your head. If that doesn't work for you, write your thoughts down in a journal. Spend five minutes writing down all the thoughts mulling around your head. This doesn't need to be perfectly eloquent, it's simply about dumping your thoughts onto paper. Once you have cleared out the cobwebs, make a list of things you are grateful for. This may seem silly at first, but making a daily gratitude list has proven to change negative thought patterns over time. Keep at it and your dreams will surely turn sweet within a few weeks.
With the chilly season approaching, it's important to get your bedroom prepared. Keeping warm and snug in bed is vital to a good night's rest. But you don't want to overdo it. Too many blankets can weigh you down and make you uncomfortable, leading to restlessness. Instead of piling on the winter blankets, consider investing in an electric sheet. Switch it on 30 minutes before bedtime to warm up the bed and help get you to sleep. Microwaveable wheat bags are also great for keeping warm and inducing good sleep. Remember to keep a window open just a touch to ensure good ventilation, as well. Your brain needs adequate oxygen even when you are sleeping.
Still struggling to get up in the morning? Check out our guide to getting yourself up and moving, even in winter.
Parents, we know that this time is also difficult for the little ones. If you have been struggling to get your kiddies to sleep under lockdown, try out these essential bedtime routines.
Goodnight and sleep tight, Joburg!
Children's sleep requirements constantly change as they grow. However, there are guidelines for the amount of sleep your child should be getting according to their age group.
How many times have you stared down your clearly exhausted child, who nevertheless refuses to sleep? You know very well that all they need is a good nap or full night's sleep to iron out their irritability. But, they still fight you with all their might to stay awake. All the while, you wonder why anyone would choose to miss out on the opportunity to catch a few extra winks of sleep.
Children's sleep routines are easily upset. Changes to their daily activities, diet and bedtime routine can confuse their internal body clocks. Having been off school since mid-March, it seems understandable then that your child may be feeling anxious, bored or under stimulated, resulting in trouble getting to sleep.
Of course, every child is different and each will have their own sleep needs. Make it a habit to monitor your child's sleep patterns carefully. Follow this basic checklist of questions to get started:
If you do notice your child struggling with anxiety or fears over COVID-19 and lockdown, take some time to chat to them about it. Your comfort and reassurance may be just what they need to get a peaceful night's rest.
Setting up a regular bedtime routine is vital to ensuring everyone in the household gets a good night's sleep. Many parents follow a schedule of bath time, pajamas, brushing teeth and bed. You can adjust this schedule to suit your needs, but keep it simple and consistent. Also allow adequate time to get the kids into their routine. It should take between 15 - 30 minutes for them to understand that it is time to start winding down for the evening.
Restrict your child from consuming drinks loaded with caffeine and sugar between three to six hours before bedtime. Ensure that dinner is served well before bed as well. If your child asks for a snack before bedtime, give them a glass of warm milk or a few low sodium crackers. Place a bottle of water next to their bed to stop them from getting up during the night.
Children need to feel safe and secure to fall asleep. Create the perfect sleepy environment for them by decking out their bedroom with soft, snug blankets, dark curtains and other creature comforts. Most kids need a little light to sleep, too. Check out the Illuminate Creations range of colour changing night lights. They each come with 20 colours, are USB chargeable and are adjustable via a remote control. Their designs include Queen Elsa from Disney's Frozen, Peppa Pig and The Paw Patrol gang. Custom made designs can also be ordered for *R680.
Enhance the sensory experience by introducing essential oils and ambient sound to your child's bedroom. Add a few drops of Soil Lavender Oil, available at Dis-Chem stores, to your child's pre-bed bath. Alternatively, place the Soil Aroma Diffuser in their bedroom to release the soothing scent all night long. In addition, produce calming ambient sound in your child's sleep environment with a fan or similar noise cancelling device. It is not advisable to use sleep sound apps on your cell phone to soothe your child to sleep. The light from your device can keep their mind alert and may be a distraction.
Bedtime stories are the stuff of childhood dreams. If you have never read to your little one before bed, now is the ideal time to start. Not only does this simple activity help put them to sleep, but it's a wonderful bonding experience. Children also learn the benefits and joys of reading by you showing them how much fun it can be. Check out our list of top children's books to read with the kiddies during lockdown to help them conquer their fears and become the heroes of their own stories.
We all had a favourite teddy bear or blanket growing up, right? Gift your child with their choice of soft, cuddly object to snuggle up with a night. These transitional objects offer comfort and may prevent you having to soothe your child all night long. Visit Hamleys toy store to find a wonderful range of teddy bears to choose from, or take your precious angel to a Build-A-Bear Workshop near you to create their very own fuzzy friend once lockdown has ended. Alternatively, try your hand at crafting a knitted teddy bear for your precious angel. Click here to download a free, easy pattern.
Goodnight, little ones!