Getting enough sleep

You are aware of the importance of a good night’s sleep and always sleep according to the amount of hours recommended; however, you still do not feel well rested when you wake up the next day. Sounds familiar? This could mean that you are not getting a quality night’s sleep or are not sleeping the right way. Here are some tips which can help to improve your night’s sleep¹:

• Regulate your sleep schedule. Go to bed and wake up at the same time every day (including weekends). Never assume that you can replace your sleep loss by sleeping more on your days off than on work days. Extra sleep on days off might help you feel better, but it can disregulate your body’s sleep-wake rhythm.
• Make your body ready to sleep. Use the hour before bed for quiet time (NO television, NO smart phone, NO work, please)
• Avoid heavy and/or large meals a few hours before going to bed (a light snack is fine).
• Avoid nicotine (eg, cigarattes), caffeine (eg, tea, coffee, chocolate) and alcoholic drinks before bed.
• Be physically active in the day – exercise (but please, no strenuous exercise 2–3 hours before bed).
• Avoid medicines that delay or disrupt your sleep. If you are on any medications, talk with your doctor to find out if they are the culprits for keeping you awake at night.
• Have a good sleeping environment. Keep your bedroom quiet, cool and dark.
• Take a hot bath before bed.
• Use relaxation techniques before bedtime (eg, reading or listening to calming music).

If you experience certain sleep patterns such as consistently taking more than 30 minutes to fall asleep every night, waking up more than a few times, or taking frequent naps, you should talk with your doctor to find out if you have a sleep disorder or other health problems.¹