Make your bedroom a place of relaxation, rest and pleasure.
Establish a new sleep routine, for example, a warm bath or shower prior to bed followed by listening to relaxing music, a podcast or guided meditation.
Put away all electronics (especially screens that emit blue light) at least an hour before bed.
Avoid eating big meals for at least two hours before going to bed.
Restrict caffeine intake, especially in the afternoon, as stimulants can disrupt sleep.
Restrict cigarettes or vapes containing tobacco (tobacco contains nicotine, a stimulant that can affect quality and duration of sleep as well as increase snoring).
Try to spend some time outdoors during the day in sunlight to help the body produce melatonin, a natural sleep promoting hormone.
Try to structure some exercise into your day if possible.
Setting up little rest stops (‘snooze stations’) around the house, with a water bottle nearby, and cushions and blanket for the chair/couch so if you get up during the night you can relax in spots other than bed.
Take a nap during the day if you’re feeling really exhausted and unable to get through until bedtime. Make this more of a priority than non-essential housework.
Instead of scrolling social media during your daytime 'rest breaks', look up some free guided mediations for sleep, stress, anxiety and use the moment to really relax.
While sex may be a low priority when you’re tired, studies have shown that sexual intimacy and in particular, the hormones produced during orgasm can have a sleep-facilitating effect.
Try to avoid ‘clock watching'. Frequently checking the clock can reinforce negative thoughts about sleep.
Try to hydrate throughout the day rather than having a lot of fluid before bedtime as it may lead to sleep disturbances due to needing the toilet.
Everyone’s experience of pregnancy, birth and parenting is unique and brings different rewards and challenges. Our mental health checklist can help you to see if what you’re experiencing or observing in a loved one could be a reason to seek help.
