Forming healthy sleeping habits

Healthy sleep is important for overall well-being and involves getting enough quality sleep each night. This typically means 7-9 hours for adults and more for children and teenagers. Good sleep hygiene practices such as sticking to a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment can help promote healthy sleep.

1. REGULAR SLEEP SCHEDULE

Try to maintain a consistent pattern 7 days a week. Getting up at the same time every day can help.

2. RELAXING BEDTIME ROUTINE

Spend time before bed relaxing; read a book, meditate, stretch, do yoga, and have a shower or a bath. Avoid difficult conversations, activities or work

3. AVOID STIMULANTS

Don’t drink caffeine, sugary or energy drinks in the evening. Avoid nicotine before bed. Only drink alcohol in moderation at night, if at all.

4. GOOD SLEEP ENVIRONMENT

Keep your bedroom clean, tidy and comfortable. Use a quality mattress and bedding. Keep the bedroom aired, and a temperature between 17-21 degrees.

5. BLOCK OUT NOISE AND LIGHT

Make sure the bedroom is dark and quiet. Use blackout curtains or a sleep mask. Use ear plugs, white noise, a fan or music to mask external noise.

6. ONLY SLEEP AND INTIMACY

Only use the bed for sleep and intimacy with a partner. Avoid watching TV or using other devices in bed. That will help associate the bed with sleep.

7. EXERCISE AND DAYLIGHT

Try to do regular exercise, but not too intense before bedtime. Spend time outside in the daylight. A short walk during the day can improve sleep.

8. EAT WELL

Try to eat a balanced, healthy diet. Avoid heavy, fatty, fried or spicy foods late in the evening if you get indigestion. Bananas, yoghurt or cereal are good snacks.