7 Tips to getting a good nights sleep

Sleep Awareness Week

Without a good nights sleep, we can become tired, cranky and behave in ways that are out of character. We may snap at a workmate or forget to do a task at work. We maybe at work but unproductive. Preseenteeism cost organisations millions of dollars anually. When we are not well rested we may not be focused, make mistakes or even worse get injured. A good nights sleep is an integral part of a healthy productive day at work.

1. Have a regular sleep pattern

Try to go to bed at around the same time every evening and get up at around the same time every morning. Improved sleep will not happen as soon as changes are made. But if good sleep habits are maintained, sleep will certainly get better. Find what time works for you and stick with it.

2. Spend the right amount of time in bed

Most adults need about 7 to 8 hours sleep every night. Some require more and some less. Many poor sleepers spend much more than 8 hours in bed and this makes fragmented sleep a habit.

3. Bed is for sleeping, not entertainment

Hand-held electronic devices (e.g., smartphones) and other distractions can interfere with your sleep.

4. Wind down and relax before going to bed

Have a buffer zone before bedtime. Sort out any problems well before going to bed.

5. Make sure your bedroom is comfortable

You should have a quiet, dark room with comfortable bedding and good temperature control.

6. Alcohol, caffeine and cigarettes – to be avoided

Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea,

coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.

7. Don’t lie awake watching the clock

Watching the time on a clock just makes you anxious about not being asleep.