2010 Newsletter 26 - Doncaster Primary School

‘The Bulletin’ Page 4
Sleep. ZZZZZZZZ
Hello all,
Professor Knowall’s Amazing
Science Facts
A lot of success with last week’s article about sleep. Apparently it assisted lots of people in falling asleep by
simply reading it. What does help people fall asleep when they are restless? Here are a few
strategies which may help you.
The first thing to consider is your room. Is it
• quiet enough?
• dark enough?
• at the right temperature?
• ventilated? Most people sleep best in a slightly cooler room with adequate ventilation.
The second thing you might consider to help you sleep is to develop a bedtime routine. A consistent, relaxing
routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make
the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.
Your bedtime routine might consist of:
• Reading a light, entertaining book or magazine
• Listening to soft music
• Making simple preparations for the next day such as organizing your clothes, making a list for what you need
to do tomorrow
• A light bedtime snack, a cup of hot tea, or a glass of warm milk
• Hobbies such as jigsaw puzzles
• Set a regular bed time. Go to bed and wake up at the same time each day, and it will be easier and easier to
fall asleep.
Taking care of your body can have a big impact on the quality of your sleep. You’ll sleep more deeply if you
watch what you eat before bed and exercise regularly. A big slice of chocolate cake might seem like the perfect
way to end the day, but it’s wise to avoid eating a large meal within two hours of bed. Try to avoid heavy, rich
foods as bedtime snacks.
So you have finally got to sleep and then you wake up at 3am. This is a time most people don’t want to be
awake. What can you do to go back to sleep?
• Stay relaxed. The time-honoured technique of “counting sheep” works by engaging the brain in a repetitive,
non-stimulating activity, helping you wind down.
• Do a quiet activity: If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet
activity.
• Don’t stress about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that
very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a
replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not
sleep.
Television and Computers
Many people use the television to fall asleep or relax at the end of the day. You may
even have a television in your bedroom. However, television actually stimulates the
mind, rather than relaxing it. The same can be said about using a computer
just before you go to bed. It stimulates your mind, not relaxes it.
Wow, so much to consider when you are trying to go to sleep. I hope
this helps you have a great night’s sleep!
Professor Knowall