Sleep

Sleep has an impact on many areas of our life. Not getting enough good quality sleep in the long term can lead to issues such as feeling tired and cranky during the day, being at a higher risk of having accidents or injuries, as well as having difficulties focusing and learning.

A lack of sleep can also contribute to a variety of health issues such as heart or kidney disease, diabetes, high blood pressure, and weight gain. And that’s not even the end of the list, so it’s worth getting your ZZZs in.

How much do we need?

Generally, it is recommended:

  • 9-12 hours for children aged 6-12 years

  • 8-10 hours for young people aged 13-18 years

  • 7-9 hours per night for adults

Sleep hygiene

Sleep hygiene is a term that refers to habits, behaviours and environmental factors that can affect your sleep.

Having a good sleep hygiene can help you sleep better and feel refreshed in the morning. Here are some good sleep hygiene practices that can help you sleep better:

  • Keep your sleeping and waking times as similar as possible – going to bed at the same time and waking up at the same time every day gives your body a routine and it will be easier for you to sleep well

  • Have a bed time routine – dimming the lights can help your body to realise it’s time for sleep soon, have a bath or shower, play soft music or read a book

  • Avoid screens immediately before bed – put your phone or other screens away at least 30 minutes to an hour before going to bed - the bright light keeps your brain alert and you may find it more difficult to fall asleep

  • Don’t go to bed hungry or too full; if you go to bed hungry, you are likely to have troubles falling asleep or you may wake up during the night wanting food; going to bed feeling too full can be uncomfortable which, again, can make it harder for you to fall asleep - the goal is getting a balance

  • Keep your bedroom dark and cool – a not too cold and dark bedroom is optimal for sleeping - it helps if noise is kept to a minimum too as that can disturb sleep

  • Exercise regularly!

  • Use your bed for sleep only – don’t spend time in bed unless you’re sleeping - this helps your body to associate your bed with sleeping – it will recognise that when you’re in your bed, it’s time to sleep

  • If you need to take a nap during the day, keep them short (no longer than 30 minutes) and earlier in the day - otherwise it can interfere with your night’s sleep

  • Avoid caffeine close to bed time – it keeps your brain awake - you may find it hard to fall asleep or the quality of your sleep could be impacted

Sleep is a very important aspect of our lives, just like food and water. Although sleeping routines vary from person to person, good sleep hygiene can do wonders for our health and wellbeing.