IMPROVING YOUR SLEEP

The best ways to ensure you get enough shut-eye, from sleep expert Dr Carmel Harrington: 1

Aim for at least 7 hours of sleep per night.

2

Go to bed and wake up at the same time each day. Do not sleep in for more than an hour past your regular wake-up time on the weekends.

3

Exercise for at least 20 minutes every day (a walk at lunchtime is good).

4

Design your sleep environment to establish good sleep conditions. Your bedroom should be cool and free from noise and light.

5

Use light to help manage your circadian rhythms. Ensure you are exposed to dim light/ darkness in the evening and bright light in the morning. 6

Avoid alcohol, cigarettes and heavy meals in the evening as these can disrupt sleep.

7

Wind down. Your body needs time to shift into sleep mode, so in the hour before bed, switch off all technology, dim the lights, have a hot shower and do a calming activity such as reading.

8

If you find that after about 30 minutes you can’t sleep, get up and do something boring or relaxing instead. Keep lights dim and go back to bed when you start to feel sleepy (eyes drooping, yawning, etc). Repeat as necessary.

9

Do not have work materials, computers or televisions in your sleeping environment.