We know falling alseep can be a struggle, why not try our useful sleep tips along with our weighted blanket.
Sleep Tips for Kids
- Have a regular time to go to bed and a regular wake up time every day.
- An hour before sleep, start wind-down time. Tidy away toys, turn off all tech and keep conversation minimal from now on.
- If your child seems hungry offer a snack high in tryptophan such as whole grain cereal, a banana, a peanut butter sandwich, or oatmeal cookies with milk.
- Dim the lights in the bedroom – this will help with the production of the sleep hormone melatonin.
- Encourage your child to have a short, warm and calm bath; the drop in body temperature on getting out of the bath will help them feel sleepy and relaxed.
- Go straight from the bathroom into the dimly lit bedroom – do not go back into the living area, as you will lose the focus of the routine.
- Read 1 or 2 calm stories.
- Tuck your child in with their favourite soft toy and snuggle up under their weighted blanket.
- Leave the bedroom while they are drowsy, so they learn to fall asleep independently
Sleep Tips for Adults
- Have a regular time to go to bed and a regular wake up time every day.
- Aim to finish your last meal 2-3 hours before bed. If peckish before bed, have a high-carb snack such as cereal, a banana or peanut butter on toast.
- Exercise more for better sleep; but no later than two hours before bed.
- Avoid caffeine, alcohol and cigarettes before bed.
- To help regulate your body clock, try to have an hour’s sunlight each day.
- Take time to relax before bed with a routine that could include a warm, sleep inducing bath and reading in bed with your weighted blanket.
- An hour before sleep dim the lighting & keep your bedroom a tech-free zone.
- Optimise your room for sleep by making sure it is dark, quiet and around 18 to 20°C.
- If you can’t sleep don’t lie in bed awake. After 20 minutes, do something relaxing until you feel tired again.
