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Sleep tips

Disclaimer: I am not a medically trained professional and these are tips for guidance only.  Always speak to your registered health care provider if you have health issues that need addressed
Sleeping with Eye Mask

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  • Stick to a sleep schedule - our bodies respond best to consistency.  So whether it's a workday or a day off, try to stick to the same sleep schedule and go to bed and get up in the morning around the same time. 

 

  • Don't consume caffeine late in the day - some studies show that having caffeine any later than lunchtime can have a detrimental effect on the quantity and quality of sleep you have!  So maybe switch to decaf in the afternoons and lay off it altogether in the evenings and have herbal tea instead.

 

  • Create a bedtime wind down routine - we often are busy and go straight to bed and expect our mind and bodies to switch off.  Whilst that can work for some people, for most of us it won't.  Around an hour before bed start winding down for the night.  This can include

    • reducing artificial light.  Bright lights make your body think it's daytime and reduces your melatonin (the chemical that helps you get to sleep). 

      • Turn off ceiling/bright lights and have low/soft lighting on instead. 

      • Use window coverings to block out external light

      • put your phone on 'do not disturb' or at least use the night mode.  The stimulation from the light and colours on your phone screen can be too much for your brain at bedtime

    • doing calming activities such as taking a bath, doing meditation/relaxation activities etc

    • have a regular routine doesn't just work for babies and children - it works for adults too.  Having a routine such as having a bath, putting PJs on, brushing teeth, taking make-up off & moisturising, reading for 20 mins etc helps your mind and body to recognise the pattern that it's time to wind down for sleep 

 

  • Don't drink alcohol.  There is a misconception out there that alcohol helps you sleep.  But actually it has the opposite effect.  Alcohol is known to increase sleep conditions like snoring, sleep apnea etc and it also reduces your melatonin levels (the chemical that helps you sleep).

 

  • Don't eat late in the evening.  Our bodies will be working hard to digest that food, and therefore, won't be able to give as much focus to winding down to sleep.​

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