Sleep & Your Health

Tips for a Good Sleep

Sleep only as much as you need to feel rested and then get out of bed.
Keep a regular sleep schedule and most importantly a consistent wake-up time.
Avoid forcing sleep.
Exercise regularly for at least 20 minutes a day, preferably 4 to 5 hours before bedtime.
Avoid caffeinated beverages after lunch.
Avoid alcohol near bedtime.
Avoid smoking, especially in the evening.
Do not go to bed hungry.
Adjust bedroom environment to make it comfortable; an excessively warm/bright room or intermittent noise disturbs sleep.
Deal with worries before bedtime.
Consider eliminating the bedroom clock.
Avoid watching television in bed.
Avoid long naps.

Sleep tricks

  1. Give yourself time to unwind – Gradually unwind in the evening. Don’t expect to go from full-blast to sleep in a just a few minutes.
  2. Set an off time – Pick a time in the evening where you start to turn off your computer, tablet and smartphone and disengage from the digital world.
  3. Make bedtime special – Do something that relaxes you like taking a bath or listening to music.
  4. Keep the routine –  Bedtime rituals are important and should be done in the same order every night.
  5. Be comfortable – Ensure your sheets are clean and neat. Climbing into bed should be a pleasure.

How can I fall asleep faster?

  1. Eat a lighter dinner – Heavy meals late at night can cause indigestion.
  2. Make it quiet – Ambient noise can be much more disturbing than you think. Invest in earplugs or a white noise machine.
  3. Make it dark – It will be easier to fall asleep.
  4. Relax – Give yourself a chance to unwind before bed.
  5. Open a window or use a fan – The cooler your bedroom the easier it tends to be to fall asleep.
  6. Better bedding – Sheets should be clean and fresh.
  7. Eliminate Allergens – Make sure your room is clean and that your pyjamas are hypoallergenic.
  8. Stick to a schedule – Make an effort to go to sleep at the same time every night. 
  9. Sleep rituals – Start doing the same thing very night, you will form a trigger in your mind that will make you sleepy.
  10. Stop working – Don’t take your work phone to bed with you.