Sleep is also thought to help keep the immune system strong and the heart and blood vessels healthy. It allows for growth and healing and helps to control appetite and weight. Sleep also promotes attention, memory and learning. Most adults need about 8 hours of sleep per night. Children and teenagers need more sleep than adults.
- Stick to regular sleep routine by going to bed and getting up at about the same time each day.
- Avoid eating large meals close to bedtime.
- Don’t use screens for at least an hour before bedtime and keep them out of the bedroom.
- Don’t stay in bed when you’re wide awake. Get out of bed and read a book until you feel sleepy.
- Your bedroom should be the right temperature, as well as quiet and dark. Also make sure you have a comfortable mattress and bedding.
- Avoid alcohol, caffeine and cigarettes as these will all keep you awake.
- Take part in regular exercise during the day (but not within 3 hours of bedtime).
- Don’t nap during the day as this can make it more difficult to fall asleep at night. If you really need to nap, keep it to half an hour and make sure you’re awake for at least 4 hours before you go to bed.
- Don’t watch the clock. If you can’t sleep, checking the time can make you anxious. Place your clock face down or facing away from you (if you need it for the alarm) or keep it out of the room.
If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice based on your specific circumstances.