6 Techniques for a Sound Sleep

Why sleep is so important and 6 techniques to create calm in the bedroom, for you and your kids.

Did you know that sleep deprivation used to be a torture technique? Anyone who has had babies will understand exactly what I’m saying. Imagine feeling sleep deprived for years and years, instead of months.

I’m certain that is why there are those signs on the back of people’s cars that say “Baby On Board”, because when you see that, you know to keep WAY clear, because that person is sleep deprived and their brain won’t be functioning properly.

I can sort of understand a little, as I stop breathing every 3 minutes when I’m asleep, which according to the doctors, really isn’t that bad as sleep apnoea goes. I have it sorted now, but it has taken years off my life and I went down the unfortunate track of finding hard stimulants to keep me awake.

According to sleep experts, stress is the number one cause of short-term sleeping difficulties.

Our jobs, families, money worries or illness put constant pressure on us, and affect our sleep patterns. Hopefully once these certain problems have passed, we can go back to our normal sleep routine, but sometimes long-lasting insomnia occurs.

So how much sleep do you actually need?

Everybody is different, and we need to keep in mind, that it’s the quality of sleep that we are getting that’s important. As a general rule, here is a guide:

  • Newborns: 16–18 hours a day
  • Preschool-aged children: 11–12 hours a day
  • School-aged children: At least 10 hours a day
  • Teens: 9–10 hours a day
  • Adults: (including the elderly) 7–8 hours a day

A good night’s rest helps our bodies and minds rejuvenate. Sleep will keep your immune system healthy and will help you regulate your moods.

3 fun facts why sleep needs to be a priority in your life:

  1. It is stated that 60-80% of patients with depression report experiencing sleep disturbances of some kind
  2. When you are asleep your body can heal and repair your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke
  3. A good night’s sleep can help to keep you in a good weight range.

In order to get a good night’s sleep, preparation and routine is the key. As always, the process begins with YOU. You need to acknowledge that sleep is integral to stress management and make sleep a priority over other activities.

We know that not every night will have the same in store for us. We will have situations that come up, a party, a late night meeting, a long phone call to a friend, kids being sick and needing attention, but if we can see that this isn’t the norm, and make the majority of our nights similar, it will benefit us in enormous ways, physically and mentally.

6 tips and tricks to prepare yourself for some lovely zzzzz’s:

  1. Limit alcoholic beverages – to max 1 or 2 in the afternoon/night (and ideally none!).
  2. Grab your last cup of caffeine no later than 2 in the afternoon.
  3. Limit your really hard core workouts to day time sessions, and use slow restorative Yoga to stretch and slow the body down. The same goes for your mental hard core training – keep it to day time. I read prolifically, and I always keep my neuroscience books for the day, and my romantic or funny fluff for night time.
  4. Try to keep a similar waking and sleeping time each day, including the weekends. Napping during the day will disrupt your sleep patterns.
  5. Have a dark room to help your amazing eyes send a signal to your amazing brain to process the sleep chemicals (melatonin) and sends it to your amazing body, and tells your body it’s time to go nigh-nighs.
  6. ‘Legs up the wall’ exercise: Sit sideways against a wall, with your hip up on the skirting board. Then gently lie down on your back and bring your legs up the wall. We call this position, Inverted Lake pose. 5 minutes in this position is said to be equivalent to 20 minutes deep rest and 20 minutes is equivalent to an hour. I like to put a guided meditation using ear buds when I do this pose. If you have tight hammies, then either bend the knees or bring the soles of the feet together and relax the knees out to the side.

Tell me in the comments – do you have trouble sleeping? What techniques work for you? I’d love to hear your stories. 

With love and light,

Victoria xx

P.S. Do you know someone, maybe a Mummy, who might find this to be a helpful read? Help them get some shut-eye by hitting one of the big buttons below.

8 Discussions on
“6 Techniques for a Sound Sleep”
  • Hi Victoria, what a lovely blog post, I particularly liked number 6 of your tips and tricks. A major factor for me is if I have been looking at computer screens until late at night, I find it very difficult to get to sleep. This means I make myself get off the computer by 9pm at the latest. I also put my mobile phone on silent and completely out of reach so I can’t look at it. If I do those two things I normally sleep quite well, but I can’t control the furry kids that wake me up at 6:30am every morning.

    • Thanks for stopping by Sarah, I’m glad you have already put some tips into place. Sleep is so important :) Furry kids sound like a great way to wake.
      Victoria x

  • A great post! Sleep deprivation is not an option for me! I learnt how devastating it can be after having my first child.

    • Thanks Joleen, great to see you here. Thank goodness our babies get bigger hey? My second bub sleep for 20 minute slots every 4 hours. In between his ‘naps’ he vomitted and screamed so much he ripped his throat lining. He had to sleep upright on me, so you can imagine how much sleep I got…
      Take care,
      Victoria x

  • I have depression and sleep was a major issue for me before I started therapy. The ‘background noise’ in my head was so loud I had real trouble falling asleep. Now my sleeping is much better. When I am having a bad night I try to concentrate on my breathing, which helps to focus my mind and calm me down. However if I am having real trouble getting to sleep I just get up and go for a little wander around my house, I don’t turn on the TV but sometimes I might have a little browse on my phone, I have an app on my phone called “twilight” which filters out the blue light which can interfere with sleep. For me, getting up rather than laying in bed getting annoyed because I can’t sleep is better for me mentally. I usually find that when I do go back to bed I fall asleep much easier.

    • Hi CazMinx ,
      Thanks for your open and honest comment. I have met many people similar to you and it’s great that you have been able to find something that works specifically for you. What works for one, may not suit others. My clients have had great success with square breathing. Have you heard of it? We use it to help people relax when they are going into surgery. (I specialist in therapy for breast cancer.) Here’s is a link for more information on it. http://www.victoriasplaceonline.com.au/?p=1839.
      Take care,
      Victoria x

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