Sleeping better


WORK STUFF	Sleeping better
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Get into these routines: Go to sleep at same time 2 hour tummy rest Forget stimulants Exercise Aim for comfort	1.	Develop a regular sleep timetable Go to bed and get up at about the same time every day. Sticking to it helps reinforce your body's sleep-wake cycle.
	2.	The 2 hour tummy rest before sleep Don't eat or drink large amounts before bedtime. Only eat a light dinner about two hours before sleeping. If you are prone to heartburn, avoid spicy or fatty foods. Also limit how much you drink before bed.
	3.	Drop stimulants - you know the list! Avoid nicotine, energy drinks and caffeine. These are addictive stimulants that can keep you awake
	4.	Regular exercise Exercise regularly as it can help you fall asleep faster and make your sleep more restful.
	5.	Cool, dark, quiet & comfortable space Make your bedroom cool dark quiet and comfortable. Create a room that's ideal for sleeping. Adjust lighting, temp, humidity & noise level to your preferences. Use black out curtains, eye shades, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs. Choose a comfortable mattress and pillow. Wear comfortable pj's (or none of you are more comfortable)
More guidelines		Try to sleep mainly at night. Daytime naps may steal hours from night time slumber. Limit daytime sleep to less than one hour. Don't sleep later than 3pm. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock so it doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave window coverings open & let sunlight wake you up. Start a relaxing bedtime routine. Do the same things each night. T ell your body its time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness. Go to bed when you are tired and turn out the lights. If you don't fall asleep within 30 minutes, get up and do something else. Go back to bed when you're tired. Don't agonise over falling asleep. The stress will only prevent sleep. There are also relaxing aids - herbs, teas (eg rosehip), essences and reflexology. Remember your body once knew how to sleep. Try to remember when this was, and know your body can do it again if you keep working at changing the current bad habits.

Other useful stuff ....

Known the signs of poor sleep

When we don't get enough sleep
it brings a series of issues into our life such as:

Compromised body repair - No deep rest
Reduced liver activity and immune health
Increased stress hormones
Lower serotonin, affects energy levels and mood states
Low concentration, poor alertness & low productivity
Simple tasks can become difficult
The potential for injuries and accidents
Exhaustion, irritability.

In a recent Australian survey it showed:
78% of people felt too tired to undertake their duties
30% fell asleep at work and
70% don't get enough sleep.

Not enough sleep takes the enjoyment out of the day
and our ability to function fully.


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