“If you stick to a schedule that suits you (for me it’s seven to eight hours sleep), you’ll fall asleep easier, wake up easier, and most likely enjoy less disruptions while you snooze.” “I also don’t keep any electronics in my bedroom, put my phone away at least an hour before I want to fall asleep, and keep the lights warm and dim, often only using red light or even candles,” reveals Fluri. A consistent number of hours’ sleep is much more important than catching up on your zzz’s whenever you can.
“The main components of my routine are going to bed at the same time and waking up at the same time every day. If you stick to a schedule that suits you, you’ll fall asleep easier wake up easier Anne-Sophie Fluri “A bedtime routine is so important,” emphasises Fluri, who reads novels but not non-fiction (“it gets my mind racing”) as part of her routine. This is the part where what you do directly before bed affects how easily you drift off. Set your alarm for the same time every day and don't get used to hitting snooze!īedtime routines help you fall asleep faster.Keep your electronics out of the bedroom.
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“By acknowledging the events of your day, observing them without judgement, and finally practicing some relaxation techniques, you can learn to free yourself from a ruminating mind and find peace and comfort.įluri’s top three tips for helping people ease into sleep are: In fact, says Fluri, “A huge barrier to falling asleep is often the replaying of your day's encounters, conflicts, or conversations. If you have spent too many nights staring at the ceiling, wondering why your brain won’t switch off and let you sleep, you’re not alone. (Image credit: Getty) You can’t force sleep, but you can ease into it So it's important that this burst of light happens early in the day so that we can feel sleepy at a reasonable time in the evening.” “When we’re exposed to light shortly before or after waking up, an internal timer sets off to secrete melatonin (which lets us fall asleep) about 12 to 14 hours later. Our circadian cycle determines when we want to be asleep or awake, and this is mostly governed by sunlight.Ī huge barrier to falling asleep is often the replaying of your day's encounters” Anne-Sophie Fluri Just ask Fluri: “The secret to great sleep in my opinion lies in what we do in the first few hours of waking up. There are lots of great sleep tips out there, but the best ones are usually the simplest.
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It ultimately led me to provide a wide range of families with child sleep information, strategies, and holistic support on the professional level that I craved.įun fact: My nephew couldn’t say Lauren when he was younger so my sister-in-law gave me the easier nickname of “Lolo.To unpick this further, we spoke to Anne-Sophie Fluri, neuroscientist and Head of Mindfulness at MindLabs (opens in new tab), a new mental wellness app that helps people overcome poor sleep, stress, anxiety and low mood. I simply loved helping her-as well as friends' and family's children-with sleep issues, and knew this was something I had to continue doing.įinally I decided to take this passion a step further and become certified through the Family Sleep Institute, really immersing myself in comprehensive evidence-based curricula and practical experience through 250 hours of training. With my education on the subject, sleep escalated as my number one priority for my daughter. And so I started reading about the immediate and long-term health benefits of sleep, and grew more and more fascinated with the information I was uncovering.
Even my pediatrician didn’t have the detailed information I was looking for. Needless to say, I quickly became obsessed with all things sleep.ĭespite the bevy of parenting preparation classes out there, I realized that I had known nothing about infant and child sleep. After a few months of Avery taking 25 minute naps, I contacted a sleep consultant and found myself amazed at all of the information and tools she had given me. Just like many of you, I felt completely lost on the subject of sleep when my daughter was born. I grew up in the midwest and spent 15 years in New York City. I currently reside in South Florida with my husband Scott and two daughters, Avery and Zoe. Hi! I'm Lauren Wolf, Certified Infant and Child Sleep Consultant behind Lolo Lullaby.
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