- Regular sleep and wake times. Go to bed at the same time each night and wake up at
the same time every morning, even on days off and weekends as it trains your body
to sleep well.
- Sleep when you are tired or get up and try again. If you haven’t been able to get to
sleep after 20 minutes, get up and relax by sitting on the lounge with the lights off
and doing something boring until you feel sleepy and then head back to bed. Avoid
doing anything interesting, the use of bright lights or your phone as the bright light
will tell your brain to wake up and anything too stimulating or interesting will wake
you up even more.
- Eat right and exercise. Regular exercise helps with good sleep, especially a morning
walk to keep your circadian rhythm in order. However, done exercise in the few
hours before bed can make it difficult to fall asleep. A balanced healthy diet
will help you to sleep well. Don’t go to bed on an empty stomach but don’t go to bed
after a heavy meal either as this can cause discomfort and affect sleep. Ensure you
eat an easily digestible dinner.
- Avoid alcohol, caffeine and cigarettes. For at least 4 hours before bed (even longer
for caffeine). Caffeine and cigarettes are stimulants and interfere with falling asleep.
People may find alcohol relaxing, but it interrupts the quality of sleep.
- Eat regular meals throughout the day for healthy blood sugar levels.
- Ensure adequate protein (roughly 1.2g/kg/body weight) and essential fatty acids at
night time to enable relaxation to initiate and sustain sleep.
- Remove any foods that are aggravating. Assess and remove any food allergies or
- Have a bath 1-2 hours before bed (with some lavender and/or Epsom bath balls).
Having a bath will raise your body temperature, causing you to feel sleepy when
your body temperature drops again.
- The right space: your bedroom needs to be quiet and comfortable for sleeping. A
A cooler room with enough blankets to stay warm is ideal. Make sure you have
curtains or ensure your bedroom is dark enough in the morning to not be woken up
by morning light and ensure you can block out noise that would otherwise wake you
- Don’t clock watch. This can reinforce negative thoughts and make it harder to fall
- Sleep rituals: To remind your body that it is time to sleep by doing some relaxing
stretches or breathing exercises 15 minutes before bed or enjoy a relaxing caffeine-
- Listen to vibrational meditation music as this may help you get into delta sleep. This
occurs between 12 pm and 3 am and it washes out toxins at this time.