Sleep & Your Health

Tips for a Good Sleep

Sleep only as much as you need to feel rested and then get out of bed.
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Keep a regular sleep schedule and most importantly a consistent wake-up time.
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Avoid forcing sleep.
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Exercise regularly for at least 20 minutes a day, preferably 4 to 5 hours before bedtime.
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Avoid caffeinated beverages after lunch.
Avoid alcohol near bedtime.
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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.
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Deal with worries before bedtime.
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Consider eliminating the bedroom clock.
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Avoid watching television in bed.
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Avoid long naps.
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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.