Sleep Tips

Develop a routine
Conducting the same activities before you rest will act as a cue for your body to begin preparing to rest. Undertaking stimulating activities such as vigorous exercise before you go to sleep will increase your heart rate, resulting in you becoming physically and mentally alert.

Keep regular sleeping patterns
Regular sleeping hours will encourage a routine for your bodies sleeping habits. A regular sleeping pattern should be kept throughout the week, including weekends.

Create a peaceful sleeping environment
Controlling the environment you sleep in will aid you in achieving a peaceful and uninterrupted sleep. Pay important attention to the following:

1. Light
A dark room will be the most favourable for sleep as light is one of the body's most powerful time cues. The rising sun can wake up the brain long before the alarm goes off, so keep your room dark if you don't wish to be woken prematurely.

2. Noise
Sudden, loud noises from inside or outside of the home can disrupt sleep. Try introducing steady and soothing sounds such as the whirl of a fan or air conditioner to your bedroom to help block out loud noises if you live in a noisy area.

Sleep on a comfortable and supportive bed
Resting on a bed that is not only comfortable but supportive will provide you with good quality sleep. Be sure your mattress and foundation meet your needs for both comfort and support. If you sleep with a partner, your mattress should allow both of you enough space to move easily.

Limit smoking and alcohol intake
Intake of alcohol increases difficulty of sleeping, it also acts as a disturbance, resulting in waking up several times throughout the night. Smoking may cause you to wake more often and experience disrupted, fragmented sleep.

Invest in a proper pillow
Just as your bed should provide support for your body, your pillow should give you the right cushioning for your head and neck. It should hold your head in line with your shoulders and spine, just as though you were standing in an upright position.

Exercise Regularly
Exercise helps reduce stress and tension that is stored in your body, thus allowing you to sleep easy.