Good sleep habits summary

Putting in place behaviours that facilitate sleep and avoiding behaviours that interfere
with sleep can help you to get sufficient good quality sleep.

Here is a summary of good sleep habit advice:

1. Daytime preparation:
• Schedule social and domestic responsibilities around sleep
• Exercise during the day
• Nap before late or nightshifts
• If you have trouble getting to sleep, try avoiding naps

2. Evening preparation:
• Avoid caffeine
• Do some light exercise
• Take a warm shower or a bath
• Don’t go to bed too full or too hungry
• Avoid alcohol
• Avoid nicotine
• Write a to –do list before you go to bed

3. Preparing your bedroom:

• Keep your bedroom well-ventilated and around 18 degrees celsius
• Block out light and noise
• Make sure your bed and pillows are comfortable
• Avoid unrelaxing activities before bed, for example, computer games, television
or paying bills
• Establish a bedroom routine
• If possible, go to bed at the same time every night and wake up at the same time
in the morning

4. How to fall asleep:

• Avoid alarm clock anxiety
• Use a relaxation technique
• If you still can’t sleep, leave your bedroom and do something relaxing like reading
in a dimly lit room

5. Sleeping during the day: (besides following all the advice above)
• Put a do not disturb sign on the door
• Turn off your phone
• Explain the need for quiet to your family