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6 Techniques For A Good Night’s Sleep

Let me share my best techniques for a good night’s sleep because the reality is, sleep deprivation is so horrible that it used to be used as a torture technique!

Anyone who has had babies will understand exactly what I’m saying. I’m certain it’s the reason 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.

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.

Hence, it’s important we discuss the best techniques for a good night’s sleep below!

Causes of sleep deprivation

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 as a result, 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.

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’s most 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.

How to get a good night’s sleep

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 it a priority over other activities. Sure situations that come up such as a party, a late night meeting, a long phone call to a friend, kids being sick and so on. 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 techniques for a good night’s sleep:
  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 2pm in the afternoon.
  3. Limit your hardcore mental & physical work to day time sessions. I always keep my neuroscience books for the day, and my romantic or funny fluff for night time. Similarly, if you want to exercise in the evening stick to some gentle yoga for insomnia or yin yoga is a great alternative.
  4. Keep a similar waking & 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. Make sure you sleep on a a good quality, full-size mattress. Your mattress must provide a high level of comfort and support.
  7. Practice ‘legs up the wall’. 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. 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 listen to a yoga nidra meditation audio while doing this.

Now it’s your turn. Do you have trouble sleeping? What techniques work for you? Share your story in the comment sections below. 

P.S. Who do you know that might find these techniques for a good night’s sleep helpful? Help them get some shut-eye by sharing it with them now.

Victoria Yuen
Victoria Yuen Yoga & Meditation Teacher

After a lifetime of stress and illness, Victoria left her life on morphine and school teaching to become a yoga and meditation teacher. She is dedicated to improving her own health and happiness, to better serve her family and others. She is the founder victoriasplaceonline.com.au and teaches mindfulness, meditation and yoga, both live and online. She designed the Yoga Card Deck series and is the author of ‘Peacefulness in 5 Easy Steps.’

SHOWHIDE Comments (8)
  1. 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.

    1. 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

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

    1. 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

    1. Hi Jacinta,
      thanks for that, I LOVE sleep also. I’m glad you’ve found a good, healthy way to rest well.
      Take care,
      Victoria x

  3. 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.

    1. 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.)
      Take care,
      Victoria x

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