Insufficient sleep has an impact on every part of our lives, including at work. Many experts have concluded that getting enough sleep may be as important to health and wellbeing as nutrition and exercise. Because improving your sleep is essential for your overall well-being.
Here are some practical strategies to help you sleep better:
- Create a Relaxing Bedtime Routine:
Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. This can help you unwind and signal to your brain that it’s time to sleep.
- Maintain a Consistent Sleep Schedule:
Try to go to bed and wake up at the same times every day, even on weekends. This helps regulate your body’s internal clock.
- Optimise Your Sleep Environment:
Ensure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your sleep position.
- Limit Screen Time Before Bed:
The blue light emitted from screens can disrupt your sleep. Avoid screens for at least an hour before bedtime.
- Watch Your Diet:
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your sleep.
- Stay Active: Regular physical activity during the day can promote better sleep. However, avoid vigorous exercise close to bedtime.
- Manage Stress and Anxiety:
Techniques from cognitive-behavioural therapy and acceptance and commitment therapy can be helpful. Practice mindfulness and relaxation exercises to reduce stress.
- Limit Naps:
If you need to nap during the day, keep it short (20-30 minutes) and earlier in the day to avoid affecting night-time sleep.
- Limit Bedroom Activities:
Use your bedroom primarily for sleep and intimacy. Avoid working or watching TV in bed.
- Seek Professional Help:
Remember, it may take time to establish better sleep habits, so be patient with yourself. For more in-depth information, you can refer to resources like “The Sleep Book” by Dr. Guy Meadows, an evidence-based guide to improving sleep.
- Phone App – Try Sleepio app to build a sleep improvement program.
- Professional help – Go see your GP or speak with an ACCESS Counsellor for support.
DISCLAIMER: The information contained in this page is to be used as a guide and is not a substitute for professional medical advice. Any health concerns related to sleeping difficulties should be discussed with a qualified general practitioner.