How to Have Better Sleep

Whilst stress, anxiety, the moon and hormonal changes can influence our sleep, our behaviours during the day, and especially before bedtime, can have also have major impacts. They can promote healthy sleep or contribute to sleeplessness. Additionally, our daily routines – what we eat and drink, the medications we take, how we schedule our days and how we choose to spend our evenings can significantly impact our quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.

The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. 

Advice:

·        Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.

·        Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.

·        Don’t go to bed unless you are sleepy.

·        Use your bed only for sleep and sex.

·        Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

·        Limit exposure to bright light in the evenings.

·        Exercise regularly and maintain a healthy diet.

·        Reduce your fluid intake before bedtime.

• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom

• Avoid large meals, caffeine, and alcohol before bedtime