Tips for Healthy Sleep

Author: Nick Karuna

Healthy Sleeping Tips

Healthy sleep

  1. Stick to a sleep schedule. Go to bed and wake up at the same time each day.
  2. Exercise is great but stop 2-3 hours before bed.
  3. Avoid stimulants caffeine and nicotine. Effects can take up to 8 hours to wear off.
  4. Avoid alcohol which is a sedative and disturbs sleep (stops REM sleep state).
  5. Avoid heavy meals before bedtime. Indigestion will cause sleep disturbance.
  6. If possible, avoid medications that disrupt sleep. Some commonly prescribed heart, blood pressure or asthma meds disrupt sleep. Talk to your health professional about alternatives and timings.
  7. Don’t take naps after 3pm.
  8. Relax before bed, develop a bedtime health routine. Computer / phone screen light inhibits melatonin release, the sleep ‘trigger’ for the body.
  9. Take a hot bath before bed. The drop in body temperature when you get out will help you fall asleep.
  10. Dark bedroom, cool bedroom (approx. 18 degrees C), gadget free bedroom.
  11. Have the right sunlight exposure it regulates your sleep-wake cycle. Get outside in the natural light for 30 minutes a day.
  12. Don’t lie in bed awake. If you are not asleep after 20 mins get up and do something relaxing until you feel sleepy then try again.

Reference: Walker, M. (2018). Why We Sleep, The New Science of Sleep and Dreams. Penguin Health Science.

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