Taking care of YOUR sleep

These sleep hygiene tips will help in improving the quality of your sleep.

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TIMING

· Regular sleep and wake times help set a rhythm for your body clock.

· 6-8 hours of sleep per night is the recommended amount of sleep an adult requires.

· Avoiding napping during the day to help maintain a regular sleep cycle and increase the likelihood of sleeping at night.

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FOOD & DRINK

· Avoid caffeinated drinks such as coffee, tea, energy drinks, and cola within 4 hours of bedtime.

· Avoid drinking alcohol close to bedtime as it disturbs the body's sleep cycle.

· Exercise, like walking, cycling or jogging, is good for getting restful sleep. Exercise should be undertaken preferably during the day and before dinner time.

 

HYGIENE

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· Use your bed for sleeping only, not watching TV, studying, eating, etc. If you are unable to fall asleep, get out of bed, and return when you are feeling sleepy.

· A warm bath or shower an hour before bedtime causes body temperature to rise, and as the body temperature drops soon after, it's easier to fall asleep.

· Keep your room dark and refrain from screen use an hour prior to sleeping, as this allows your brain and body to prepare for sleep. 


Click here to for more sleep hygiene tips or visit the self-care toolkit.