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Get into good sleep habits

April 5, 2018

Countryside at dusk Follow these basic tips to get into good sleep habits.

  1. Have a consistent bedtime which is early enough to make sure you are getting at least seven hours of sleep a night.
  2. Wind down an hour before bedtime by taking a bath, reading, meditating and any other relaxing activities.
  3. Turn off your phone
  4. Make your sleeping area relaxing with a comfortable bed, clean sheets and soft lighting.
  5. Avoid caffeine and excessive alcohol, as well as rich and fatty foods which can all disrupt sleep patterns.
  6. Exercise at least ten minutes a day – even just a slow walk will make a difference.
  7. Make sure you get some exposure to natural light during the day to keep your body producing melatonin, which makes you sleepy at night.
  8. Keep your bedroom dark at night so your body clock (circadian rhythm) learns to differentiate between night and day.
  • Reply
    Seven quick and easy wellbeing ideas – 365 days of wellbeing
    April 9, 2018 at 5:29 pm

    […] take a walk even if it’s only for a couple of minutes. It’s great for helping you get into a good sleep pattern because it sets your body clock to day and […]

  • Reply
    wellbeing at work - benefits for employers | 365 days of wellbeing
    June 20, 2018 at 4:32 pm

    […] Sleep – the jury is still out on what the optimum amount of sleep is and realistically, it probably varies from person to person. Try to make sure you are getting at least seven hours a night. Sleep helps restore and reset us physically and emotionally and things normally seem better following a good night’s sleep. […]

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