Information provided by Hunrosa Sleep in partnership with NHS Kernow and suitable for all ages.
Falling to sleep later and waking up later?
These tips will help you regain your routine:
- Aim to go to bed when you are falling asleep naturally. Then bring bedtime back by 15 minutes each night and wake up 15 minutes earlier. Take it gradually.
- Only do this when you are falling asleep within 15-30 minutes of going to bed. Go to sleep when you are feeling tired enough.
- Wind down. Gradually slow down at least an hour before bedtime. Do not go to bed until the body feels it is time to sleep. Exercise in the morning if you can.
- Relax. There are many mindfulness apps or relaxation tips online. There are many apps or websites such as Calm or Headspace with specific exercises to follow. Children like the app 'Moshi Twilight' as it has great bedtime stories.
- Put the day to rest - write down concerns during the day and plan how to tackle them.
- Avoid using electronics one hour before bedtime and leave your phone outside the bedroom. Avoid caffeine drinks, especially in the evenings.
- Your bedroom should be a cool, quiet, dark environment, clutter free and calm.
- Light sets the biological clock. Get daylight outside once you've woken naturally.
- Napping in the day will make it harder to fall asleep at night.
Download these tips to your phone (PDF, 1.58 MB)