Better sleep tips

Sleep right; sleep tight.

Healthy sleep habits have a big impact on your quality of life. Sleeping well directly influences your mental & physical health. Fall short on a good sleep routine and it can take a serious toll on your daytime energy, productivity, emotional balance and even your weight.

Below are some guidelines on how some bedtime routines could leave you feeling fresh, sharp and full of energy during the day.

    • Keeping circadian rhythms in sync
      This is one of the most important factors for better sleeping. Regulate your sleep-wake schedule and you will feel far more refreshed and energetic.
      Try go to sleep and wake up at the same time every day. This sets your body’s internal body clock. Limit nap-times to 15 – 20 minutes.


    • Manage your exposure to light
      Expose yourself to bright sunlight in the morning and avoid bright lights in the evening.
      Spend as much time as possible outside (use your lunchtime break to get some fresh air or walk your dog. These are good opportunities to get some Vitamin D and fresh air.)
      Avoid screen time within 2 hours of your bedtime (this includes TV, tablet and smartphone.)
      At bedtime make sure there are no bright lights and disturbances in your room. Use a soft nightlight if you need to get up during the night.


    • Avoid alcohol, caffeine, cigarettes and heavy meals in the evening. Eating heavy, spicy or acidic meals late in the evening, can cause indigestion & discomfort during the night, disrupting your sleep. Try eat 2 to 3 hours before going to bed. Also cut back on liquids, and sugar/refined foods close to bedtime.


    • Wind down
      Allow your body time to shift into sleep mode. Before bed-time, read a book, meditate, take a warm bath/shower, or do some easy stretches to relax your body.


  • Prepare your room
    Keep your room slightly cool, as your body’s natural temperature rises while you sleep, causing discomfort and sweating. Create a room that is dark, quiet and comfortable.
    Make sure your mattress has not reached its expiry date, and is still providing the correct comfort and support. Is your pillow supporting your head and neck comfortably? Read more here on Replacing your mattress.

If you are still having trouble sleeping after you have ticked all the boxes above, we recommend you consult with your doctor or a sleep professional.

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