This Friday is World Sleep Day!
It is recommended that all adults should aim for at least 7-9 hours sleep per night – (Sleep Health Foundation, 2019).
What are the benefits of a good night’s sleep on your work performance?
- Increases alertness;
- Improves memory;
- Increases productivity;
- Higher levels of reasoning;
- Decreases stress;
- Levels mood;
- Increases attention to detail;
- Allows for focused, reasonable thinking;
- Ability to think more clearly;
On top of this, sleep can help you to:
- Maintain a healthy body weight;
- Decrease your risk of developing heart disease or stroke;
- Decrease your risk of developing Type 2 Diabetes;
- Avoid depression;
- Increase your immune function;
- Decrease inflammation in the body;
(healthline.com, 2018)
What can you do to ensure a good night’s sleep?
According to sleepfoundation.org, the best tips are:
- Stick to a sleep schedule – same bedtime and same wake up time, even on weekends;
- Practice a relaxation bedtime ritual – A relaxing, routine activity (such as reading or meditation) conducted away from bright lights;
- Avoid naps – power naps may get you through the day, but if you find you can’t get to sleep at bedtime, cut them out;
- Exercise daily – vigorous exercise is best, but even light activity is better than no activity;
- Evaluate your room – your bedroom should be cool, free from any noise or light. Consider ear plugs and eye masks;
- Sleep on a comfortable mattress and pillows – invest, full stop.
- Avoid bright lights at night time – save this for the morning;
- Wind down – spend the last hour before bed doing a calming activity such as reading. For some people, electronic devices such as a laptop can make it hard to fall asleep;
- If you can’t sleep, go into another room and do something relaxing until you feel tired – it is best to take work materials, computers and televisions out of the bedroom. Save your bed for sleep;
- If you’re still having trouble sleeping – don’t hesitate to speak to your local GP.
Happy World Sleep Day!