Getting Better Sleep

1. Get outside!

Get out of your bed and open your cutains as soon as you can, by doing this you wil start to feel more awake sooner. This done by letting more light into your room. It would be even better if you can get outside. It can be between 50-100 percent brighter outside in daylight than a well lit room.

Getting out in daylight is very helpful for our bodies and brain. Not getting enough daylight can make us feel sad so even if its raning and very cold, it will be helpful to go outside for at least 30 minutes everyday.

2.Turn off your screens

Blue light — which electronic devices like smartphones and computers emit in large amounts, keeps the body feeling awake. Stop using any type of screen at least one hour before you want to go to bed.

3.Try not to nap… or not too long

Try to only nap for short periods of time during the day. Sleeping too much during the day will make you stay awake longer into the evening. This will stop you sleeping well at night as you will want to stay up later and later!

4. Go to sleep and wake up at the same time each day

Having a routine that you follow is one of the best way to get better sleep. When your body and mind has a routine, you will feel sleepy at the right time and feel awake at the right time. This is beacuse your body gets used to what you do the most, if you wake up at the same time each day your body will find it easier each time you do.

5. Only use your bed for sleep

If you are using your bed to sit while you watch tv, play on your computer,or talk on your phone, your body will not link your bed with sleep. If you only use your bed to go to sleep, your body and mind will remember that, and everytime you go to bed you will start to feel tired, just by lying down in it!

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