Sleep Hygiene

Are you an individual struggling to get to sleep at night? Then you will know the frustration and stress of lying awake willing and urging your body to slow down and drift off.

While you can’t control when you fall asleep, creating a suitable room environment and routine prior to bed will help maximise your potential for a good night’s rest.

It’s not always possible to achieve the recommended 7-9 hours, however with a good routine it’s nice to know that whatever sleep you do achieve will be maximised.

Below are a number of recommendations, to help increase your chances of a quality nights rest:

-          3 hours prior to bed – avoid consuming any large meals and caffeine.

-          1 hour prior to bed – Turn off all screens (including your phone, iPad, TV, computer etc) and write down any tasks that need to completed the following day.

-          Room Preparation – Ensure your room is dark by switching off any lights and set your room temperature to approximately 19-21 degree’s.

-          When In Bed – Meditating in bed is a great way to help settle the mind prior to sleep.

Finally, creating a sleep routine and regular exercise are vitally important. A consistent sleep schedule will help you to feel less tired as it allows your body to get in sync with its natural patterns and fall asleep a lot easier at bedtime.

Reference:

The National Sleep Foundation (www.sleepfoundation.org)