Sleep Tips and Benefits

Physical Health and Sleep

Sleep plays such an important role in your physical health. There are many studies outlining the benefits of a good night’s sleep.

Benefits of Good Sleep

The benefits of good sleep include:

• Improved concentration
• Improved productivity
• Less risk of heart disease and stroke
• Improved immune function
• Keeping your heart and blood vessels healthy
• Repairing tissues
• Stimulating growth in children

1. Avoid Caffeine

Caffeine is a stimulant that can keep you awake. Do not forget that it is not just in coffee. It can be found in tea, chocolate, sugary drinks and some pain relief tablets. So avoid this in the evening before you go to bed.

2. Sleep and Waking Times

Try to sleep and wake at consistent times. If you go to sleep and wake up at the same time every night, your body will become accustomed to this routine. Then, you will find yourself feeling tired at the same time every night, just in time to go to bed. Try to keep this cycle during the weekends too.

3. Bedroom Environment

Optimise your bedroom environment. The factors associated with your bedroom environment are temperature, noise, lights and furniture arrangement. Make sure your bedroom is a quiet, relaxing, clean and comfortable space. Try to minimise external noise and make sure there is no artificial lights such as from a clock or phone.

4. Bedtime Routine

For a pre-sleep routine, make sure you relax and clear your mind in the late evening before you go to bed. Types of relaxation activities that can help with getting better sleep are mediation, reading, hot baths and listening to relaxing music.

5. Exercise Regularly

There are huge benefits of regular exercise. Studies have shown it can impact your sleep too. It gives you deeper and longer sleep. Although daily exercise is key for a great sleep, make sure you are not doing it too close to your bedtime. This is because you should be winding down and relaxing at that point.

6. Artificial Light Exposure

Decrease exposure to artificial light. Your body clock can be affected by light. Therefore, try to turn off bright lights, lamps, phone, laptop and tablet screens at least an hour before you go to bed. We would advise to sleep without your phone on the table in the room to avoid interruptions during the night.

7. Comfortable Bed

Is your bed comfortable, or is the quality of bed affecting your sleep? Low quality bedding can cause muscle pain, joint pain or back pain. It is important to ensure that your bed is comfortable and supportive.

For more information on sleeping, we love Matthew Walker’s book “Why We Sleep”. It is available in all good book stores.