Top Five Tips on Sleep Routine

Top Five Tips on Sleep Routine

04 August 2020

by Dr Paul B Chell and Dr Monique Hope-Ross

If you are having problems sleeping then simple attention to sleep hygiene can work wonders.

Here are five tips to improve your sleep.

1. Go to bed and rise at the same time each day

It helps to have a routine. If you go to sleep at the same time every night, your body clocks will work in harmony with you.

2. Finish your meals within four to six hours of bedtime.

Once you eat, your body has to digest the food, absorb it, process it and then arrange for storage. That’s a lot to do, in addition to going to sleep. Take your gut out of the equation by eating more than a few hours before you go to sleep.

3. Make your bedroom conducive to sleep - dark, cool and no screens

Your bedroom should be a place which is separate from your daily life and somewhere that your body and mind associate with sleep. Make your bedroom dark, cool and no screens.

4. Don’t exercise vigorously immediately before bed

Try to finish 1-2 hours before bedtime. Exercise elevates your body temperature and causes release of hormones, which push you in a direction, opposite to one of sleep.

5. Birds of a feather stick together.

If your partner has a different sleep pattern to you, consideration and planning, will go a long way to allowing each other to sleep well. Morning larks live with larks; night owls, live with owls.


Finally, a lot of people think they sleep well after consuming alcohol, however sleep after alcohol is sedation and not high-quality sleep. You do not have the right mix of light and heavy sleep with alcohol induced sleep and the normal brain reparative processes, which occur during sleep are not completed. This can lead to lasting health problems.

Sleeping well is one of the most important things that you can do to improve your health and well-being. Knowledge is power and knowing how important sleep is to health, is a powerful motivator to improve sleep quality.

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