Promoting Good ‘Sleep Hygiene

 Good sleep hygiene can be achieved by following these guidelines:
• Avoid big meals before bedtime. Although eating a large meal can make us feel tired it can also make us feel uncomfortable and therefore prevent us from falling asleep or staying asleep.

• Avoid caffeine and alcohol for a least a couple of hours before bedtime, both caffeine and alcohol are stimulants and may prevent sleep.
• Maintain a healthy sleep environment. Ideally you should aim for a quiet, dark, cool and comfortable room in which to sleep.
• Stick to a routine and make enough time for sleep. Although everybody is different, most adults need between 7 and 9 hours of sleep in each 24 hour period. Try to keep bedtimes and wake-up times consistent and allow enough time for your sleep. If you feel tired in the day then you are possibly not allowing enough time to sleep at night.
• Avoid watching TV, using a computer or similar device immediately before bed. Try reading or listening to relaxing music for 30 minutes before you intend to sleep.
• Take a warm bath before going to bed, to help relax you.
• Take regular exercise in the daytime, but not close to sleep-time. Physical exercise can help promote good sleep as well as many other benefits to health and wellbeing