10 Tips for Good Quality Sleep, How to get to Sleep and Stay Asleep


Is it really ADHD or just poor sleep?

Lack of sleep often mimics ADHD symptoms, which can cause inattentiveness, lack of focus and restlessness in people who don’t have ADHD.

Here are some tips and things to get checked to help settle your child and anyone who wants some good quality sleep! Here are some pointers to help establish a good regular evening routine leading up to bedtime.

First of all; one thing we all have to do is breathe, but are we breathing how we should?


Breathing, or the quality of it, is so important. If your children, or you, are breathing through your mouths there is something that needs checking.   You should not be, neither day nor night!

This needs to be investigated and corrected by a chiropractor, osteopath, orthodontist or other experienced knowledgeable practitioners. Maybe their sinuses are blocked, their tonsils, adenoids are inflamed, something needs adjustment…… It needs to be checked as this can have a huge effect on the quality of sleep! It can also affect the jaws, teeth positioning and even speech.

Ten Main Tips for Good Quality Sleep

1. A calm peaceful environment.

This is the number one point of all of the tips I am going to give you. We all know that if we are over-excited, have been exercising or watching a vivid drama on TV or DVD there is just no way we are going to get to sleep in a hurry. Just calm it down over the last few hours before bedtime.

2. Last meal needs to be 2 to 3 hours before bed                                                                                               

Getting to sleep is easier if you can eat a few hours before bedtime because digestion is then well underway. This can be a particular issue if there are digestive problems still to be sorted. There may be a need for digestive enzymes or possibly there is an intolerance/sensitivity to a group of food to be investigated, for example.

3. Ban Screen use before bedtime                                                                                                 

 Screen use means televisions, phones, computers and tablets, screens of any type.

If screens need to be used for homework, then be sure to download and use an app that creates a warm screen lighting towards evening time, as it is the blue and white light from screens that need to be avoided as this has an awakening effect. These apps activate at sunset and turn off at dawn. Consider also blocking or restricting access to problematic websites.

4. Light

This is a difficult issue as it is a known fact that we should have a room as dark as possible to get good quality sleep, but on the other hand, we have to balance this with how anxious the individual child is about darkness. Some are nervous and some really frightened of the dark. A night-light obviously makes sense for many children but it needs to be of a red, yellow or orange tint because white and blue lights have an awakening effect.

5. Winding down 

Avoid over-stimulation of the brain.  Homework or any other strenuous brain use needs to be completed or stopped a couple of hours preferably before bedtime so that there is a winding down period. The brain can relax, reading a book perhaps.

6. Exercise cut -off point

Exercise is so important for everybody to keep muscles toned up and get plenty of oxygen circulating around the body but there needs to be a cut-off point as with brain use. The mind and body need to wind-down for a period before bedtime. Gentle pastimes like yoga and meditation are very beneficial leading up to going to bed but nothing too energetic.

7. Turn off the electronics

Turn off all cell/mobile phones, modems/routers when you go to bed or at least keep them at a good distance. These all emit electromagnetic frequencies which can disturb and prevent quality sleep.

8. A Regular winding-down Routine at Bedtime

    • A relaxing soak in a bath with essential oils like lavender plus epsom salts added. This is also great for parents/carers!
    • Reading books by/to the child
    •  Backscratching/rubbing. Massages, cuddles, hugs are all great because they calm the child if they have any anxiety.
    •  Essential oils like lavender, rose, vetiver and ylang-ylang (in a base of coconut, almond or other base oil) rubbed on the soles of the feet or used in infusers work well.
  • Playing soothing music

9. Good Bedroom Hygiene

No, we are not just talking about cleanliness here. We are talking also about toxic fumes/gases off-gassing from fabrics and soft furnishings.

  • A regular bedtime routine, fixed time for going to bed and for getting up.
  • Night clothes, in particular, are better made of natural textiles because man-made materials off-gas and to a sensitive child this may interfere with sleep and breathing.
  • Air-change. A bedroom needs to be clean of dust and bugs, obviously! But also try to get a change of air sometime throughout the day by opening bedroom windows so that the air is not stale.
  • Minimalist.  A clutter-free minimalist bedroom helps some kids

 10. Sleep Aid Gadgets

There are various sleep/bedtime gadgets and sleep trackers

on the market, and also many free apps, videos with lullabies, peaceful beautiful music and sounds to listen to that can be downloaded.

Main points to remember:

  • Regular Bedtime routine
  • Winding down period
  • Turn off electronics
  • Natural textiles, furnishings
  • Eat more than 2 hours before bedtime
  • Finish exercising at least 2 hours before bedtime
  • Supplement only when needed
  • Peaceful environment
  • Calming music

 “Sleep problems are often overlooked in routine ADHD assessment. If you are tired and can’t concentrate, discuss your sleep patterns with your doctor.”


Sourced from ADD and Sleep Apnea: How Sleep Issues Can Look Like ADHD

3 Ways to Stay Calm during the Corona Panic

Taking Care of Yourselves

Staying Calm And Centred In Times Of Corona Panic:

Amazing at Home Activities:

Get Started Today As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it's becoming increasingly more difficult to remain calm and not panic. We have been told by authorities to stay in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with world outside.

Try to limit how much news you watch, especially some of the over-hyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.

You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you'll have to take the necessary steps in reducing your stress and anxiety and promoting calmness while the virus runs its course.

We're going to go over three of the best ways that you can stay calm and centred in times of COVID-19 panic! 

1. Meditation & Mindfulness

So, you're anxious and stressed as a result of the rapid spread of Corona virus!

If you've never attempted meditation or any mindfulness techniques in the past, this is the perfect time to try them out and get some practice under your belt.

According to the Mayo Clinic, meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health.

Here's what meditation can do for you.

  • A greater positive outlook on life
  • Increased feelings of calmness
  • Greater self-awareness
  • Reduced levels of anxiety and stress.
  • Improved focus

The best part is: There are plenty of different types of meditation.

If you're able to focus for long periods of time, you might want to try out guided meditations or visualisation techniques. When you're looking to stay more active while you're self-isolated, you can give Yoga or Pilates a go!

Find out about EFT (Emotional Freedom Technique). It is a very useful tool and there are lots of videos about it on Youtube.

2. Finding a Creative Outlet and keeping busy

You might be stuck in the house for the next few weeks, but that doesn't mean you have to end up going crazy. In fact, that would probably only serve to increase the feelings of panic of those around you during such trying times! 

This is a great time to try out some new (or old) creative hobbies. When you're focused on building or creating something new, you're reducing the amount of focus on the negativity surrounding you.

That means creativity is a solid way of helping you to relax. A creative outlet can be almost anything.

Here are a few things you might want to try out (if you have the supplies at hand) or the abilities.

  • Painting, colouring, or drawing. There are lots of videos to give you ideas on Youtube
  • Singing and/or playing musical instruments
  • Taking photos or videos of things you enjoy
  • Building something with things lying around the house
  • Writing Puzzles
  • Sorting out your family photos and printing out a selection to put in an album
  • Get the children dressing up in old clothes of yours

Basically, the goal here is to find an activity or task that requires an intense amount of focus and makes you happy. You won't even notice that you spent the last hour drawing your favourite cartoon character if it's enjoyable! 

3. Giving Back & Helping Others

It's completely natural to be fearful of the unknown but giving back to others can help you to tackle this fear once and for all. When you're giving back to the community or helping those in need, you'll be working to spread compassion and happiness rather than fear and anxiety.

With so many people sick or self-isolated, so many people aren't allowed or able to leave home. However, these individuals do still have needs that they now can't meet on their own.

As long as you're keeping your distance and not exposing anyone to the virus, you can deliver food and groceries. It'll make you feel good about yourself while also helping those who need it!

So, call your neighbours, post something on your Facebook to let those in need know that you are available and how to get in contact.

Red or green card system

Think of suggesting to vulnerable people that you know to post either a green card in their window if they are OK and are not needing help or a red one if they do need assistance. This helps to set our minds at ease that all is well or alerts us to being needed.

Final Thoughts

You can't do much yourself when it comes to curing or stopping the spread of COVID-19, but there are things you can do that can reduce your panic and invoke an overwhelming sense of calmness.

By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you'll be able to stay calm and centred, even now!

Take care and count your blessings!

Copyright: Anne Murray, True Wellness4U 2020

Strategies for Embracing the Stresses of Covid-19

and the more Normal Lifetime Stresses

4 Strategies for Embracing Stresses

If you’re facing some life challenges during this difficult, and for everyone, unique period with Covid-19, it can be hard to remember that it’s normal to have obstacles crop up from time to time.


Yes, I know this is not a normal obstacle!


But just about everyone is having setbacks, disappointments and tough times just now. But going through this rough patch doesn’t have to spoil your life. The key to thriving in the face of adversity is how you respond to the obstacles in your path.

Here are four strategies to help you ride through and come out on top.

  1. Decide to embrace the obstacle

If you’re having a tough time, it can be easy to feel helpless and even that you’re a victim. But it’s up to you to rise to the challenge and decide that you won’t be overwhelmed. Choosing to take control and embrace your challenge is the first step in overcoming it. Look your obstacle square in the face and resolve to meet it.

  1. Be okay with discomfort

The proof that you’re embracing your obstacle is acknowledging that it doesn’t feel good. It can feel uncomfortable, heavy, even painful. There are lots of life experiences that hurt at the time but end up being for your best and highest good. From the normal lifetime difficulties like marathon training, going to the dentist, public speaking to facing life with Covid-19, (including possibly facing debtors) you feel, or will feel, so much better once you’ve faced the worst.

Remember it won’t last forever. Don’t shrink from the bad feelings. You can ride them out!

  1. Make sure you have a support team

You don’t have to face your obstacles alone. It can make all the difference to have people around you who are supportive, who’ll stick by you and cheer you on when you want to give up.

If you have a cheer squad, you’ll find that extra level of energy to help get you through. And you’ll be there for your friends and colleagues when they’re facing their challenges. Once you’re part of a team that has each other’s backs, none of you will have to face life’s ups and downs alone.

You’ll fight together and celebrate success together!

  1. Be grateful for your obstacles

Feeling gratitude for the challenges in life might sound counter-intuitive. But think about it. Accepting the challenge, resolving to meet it head-on, and overcoming it makes you a better, stronger person.

Think of how good it feels to deal with a problem and solve it. To face fear and overcome it.

It sounds strange but there are invariably benefits that come from adverse events. “As one door closes, another door opens”, as that well-known motto goes.

Without obstacles in your life, you would not grow and learn to become a better person. Obstacles are a natural, normal part of living an authentic life.

Life will return to normal, (whatever your normal is).

If you need help to cope with the stresses or other issues contact Anne for a FREE discovery session prior to a consultation.

Special Covid-19 Offer till 30th June 2020 - Half price Initial 90 minutes Consultation

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