40% of workers get less than six hours of sleep per night.
There are numerous health risks associated with lack of sleep and it is clear that we should give more priority to sleeping well.
Basic Sleep Hygiene
There are a number of things that you can do so that you have the perfect night’s sleep:
- make your bedroom quiet and relaxing;
- keep the room at a comfortable (cool) temperature;
- limit exposure to bright light in the evenings;
- turn off electronic devices at least 30 minutes before bedtime;
- don’t eat a large meal before bedtime. Finish eating dinner 2-3 hours before bedtime. If you need food eat a light healthy snack.
- exercise regularly. Finish exercising 2 hours before bedtime.
- maintain a healthy diet.
- avoid caffeine in the late afternoon or evening. Finish 6 hours before bedtime.
- avoid consuming alcohol before bedtime. Finish 3 hours before bedtime.
- reduce your fluid intake before bedtime.
It takes time to build a sleep pattern / habit. Follow your routine strictly for 2-4 weeks. You won’t see a change for at least 10 days – so keep at it.
Good Sleep Guidelines
If you struggle to get a good night’s sleep or do not have a good sleep routine, here are some guidelines to help you improve your sleep and your sleeping habits.
- Keep Regular Hours – Try and keep a good (regular) sleeping routine. Our natural body clock works at its best when we keep regular habits.
- Use your bed (room) to sleep only to strengthen the association between bed and sleep.
- If you don’t fall asleep within 25 mins, get up again. Avoid getting into bed when you are not already drowsy.
- Get up at the same time every day – even at weekends.
- Put your clock out of sight. If you can’t see the time you won’t get sleep anxiety.
- Don’t force yourself to sleep – practice mindfulness and enjoy the quiet. Waking up in the middle of the night is normal we all do it so don’t stress about it.
- Avoid napping during the day if you struggle to sleep during the night.
- Stay active during the day.