We all need a good night’s sleep, sleep deficiency has a major impact on our day to day life. Here are some simple changes you can do to improve your sleep.
Things that make sleep worse
Napping during the day
Watching television in bed
Bright light of electronic devices
Drinking alcohol before sleep
Eating a heavy meal less than 3 hours before bedtime
Staying in bed even if you can’t fall asleep
Drinking fizzy drinks or coffee a few hours before bedtime
Thinking about what I have to do or what the problems are
Things that improve your sleep
Take care of your body - Eat healthy
Physical exercise - Exercise 30 minutes 3 times a week
Sleep only at night time - Avoid day naps
Having a regular bedtime routine - Sleep on time
Coping with bad dreams can be difficult - Remember you are safe in your bedroom
Make your bedroom a pleasant place to be - Soft colours, Candles, Music
Relaxing - Reading a book, a hot bath or shower before bed
Breathing and meditation - Before you sleep
Beds are made to sleep on - If you cannot sleep then get up and do a light activity such as watch TV or read a book. When you start to feel sleepy again then go back to bed, if again you can’t fall asleep then repeat the process until you can fall asleep. Please ensure your safety at all times.
