Woman reading a book and stretching

Still counting sheep?

Sleep is essential and allows our bodies to recuperate both physically and mentally. You probably already know that when you sleep well you feel and work better.

In general, adults need between seven and nine hours of sleep but the exact amount varies from person to person. The amount of sleep you need will depend on your age, lifestyle, even your genes as well as what you’re used to. If you’re not getting enough sleep you can tend to feel moody and irritable and even experience a lack of focus. If that’s you, perhaps it’s time you take a look at your bedtime routine and make some changes for the better.

Here are our tips to help you get better sleep:


Number 1

Relax and unwind

Why not try stretching your muscles with yoga, or calming your mind with meditation? There are numerous classes, apps, and books that can help you research both. Experiment and see what works for you.

Number 2

Don’t toss and turn – get out of bed instead

If you can’t fall asleep after half an hour, get up and do something else instead – try something relaxing like reading or listening to music. Only go back to bed when you feel tired. Similarly, if you find you’re dozing off on the sofa too early in the evening, get up and do a few jobs so that you save your snoozing for bedtime.

Number 3

Make your bedroom more sleep-friendly

Create a calm sleeping environment by turning your bedroom into a dark, quiet, clean and comfortable haven. A good temperature is between 18C and 24C. You may need to consider black-out curtains, eye shades or ear plugs as well to create the right sleeping environment for you.

Number 4

Watch what you eat and drink, and don’t smoke

Don’t have a heavy or spicy meal just before going to bed, as your body needs time to digest the food before sleep. Don’t go to bed hungry either: a light snack before bedtime is ideal. In fact limit all stimulants before bedtime, alcohol, caffeine and electronic devices can aid in disturbing your rest. Find the balance that works for you.

Number 5

Develop a bedtime ritual

Try to develop a relaxing night-time routine that prepares your body and mind for sleep. It could be taking a hot bath, reading a book, listening to calming music or having a milky drink. Also, reduce the impact of bright light emitting objects such as phones, tablets and TVs.

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