Improving Sleep & Relaxation
You need between 7 - 9 hours of quality sleep every night to function at your best.
Sleep is essential for our health and well-being. It plays a vital role in helping us make good decisions, restoring and repairing our bodies and brains. During sleep, our body carries out important 'housekeeping' tasks to clean and refresh itself.
Lighting
Use lamps and dimmer switches instead of bright lights. Use night time settings on devices.
Keep lighting dim in the evening to signal to your body that it’s time to wind down.
Eating
Try not to eat heavy meals within a few hours of going to bed.
If you are hungry at night try eating something light that is easy to digest. Try a small banana, an apple, some yoghurt or nuts.
Electronics
Try to avoid electronic devices for at least 1 hour before bed.
The light from screens can interfere with your ability to fall asleep. You can also try amber blue light blocking glasses.
Your bedroom
Make your bedroom a calm and comfortable place to be.
Try to keep your bedroom clutter free, cool and dark. Use blackout blinds and open your windows to let some fresh air in.
Daylight
Start your day with some actual daylight.
After waking, step outside and expose yourself to some natural light. It will help regulate your internal body clock.