Sleep is just as important as eating well, exercising and drinking enough water. Yet so many people, don’t place enough importance on sleep. I know as a trainer, that many of you may cancel your morning exercise because you haven’t had enough sleep, or went to bed too late.
Read more to find out what you can you do to make sure you get a good night’s sleep, plus take the Sleep Disorders Survey.
What can you do to make sure you get a good night’s sleep?
- Develop a routine
- Go to bed and get up at the same time each day
- Ensure you regularly achieve 7-8 hours per night
- Make sure you do this on weekends as well as work days
- Do not watch a clock at night
- Don’t sleep during the day (If you have problems sleeping at night you may need to make time for naps during the day)
- Make sure you limit naps to 20-30 mins
- Make sure you have a comfortable environment
- Start a relaxation process when you get home from work
- Have a warm bath
- Change into comfortable clothes
- Spend time before bed reading, watching television, listening to music
- Write down things you need to do next day so you don’t lie awake thinking about them
- Use your bed only for sleep
- You bedroom should be cool, quiet and dark
- Your mattress should provide adequate support for the curves in your back and body – not too hard or too soft
Sleep Disorder Survey*
|I feel sleepy during the day, even when I get a good night’s sleep.|
|I get very irritable when I can’t sleep.|
|I often wake up at night and have trouble falling back to sleep|
|It usually takes me a long time to fall asleep.|
|I often wake up very early and can’t fall back to sleep.|
|I experience an uncomfortable/restless sensation in my legs at night.|
|My legs often move or jerk during the night.|
|I sometimes wake up gasping for breath.|
|My bed partner says my snoring keeps her/him from sleeping.|
|I have fallen asleep while driving.|
If you answered yes to any of the above statements you may have a sleep disorder.
*A resource from the Division of Sleep Medicine at Harvard Medical School. https://sleep.med.harvard.edu/. Produced in partnership with WGBH Educational Foundation