Developing a Healthy Sleep Habit

One of our colleagues at Hils Learning decided to share her journey to obtain a healthy sleep habit. Here are some of her suggestions.


What you need to do

  • Choose a fixed bedtime and wake up time.
  • Ensure the bedroom is void of artificial light (a night light is fine provided the person needs it to sleep, ie. afraid of the dark)
  • Avoid eating and drinking (water included) the hour before bed time.
  • No screens or blue light emitting equipment 4 hours before bedtime.
  • Go to the bathroom just before bed even if you don’t feel like you need to.
  • You cannot sleep outside of the chosen time interval.
  • Once you are sleeping well (Falling asleep within 15 minutes of lying down and sleeping straight till wake up time) during this time interval, increase it by 30 minutes.
  • Continue this till you have acquired a fixed sleeping schedule in which you sleep straight for about 7-9 hours.


What you need to remove from you diet

  • Caffeine
  • Carbonated drinks
  • Coffee or coffee based/flavoured food
  • Tea
  • Chocolate


What you should have in your diet

  • A healthy diet rich in fresh fruits, vegetables and meat.
  • Drink lots of water at least 2 litres a day.
  •  Avoid flavored drinks like juices, cordials and energy drinks.
  • Avoid eating meals too close to bed time. Try to have dinner at least 3 hours before bed.


What you need to stop at least 4 hours before bed time;

  • Electronics such as computers, tablets, gaming consoles (Xbox, Play Station, Nintendo, wii, etc.) and mobile phones.
  • Television
  • Foods and drinks high in sugar such as ice-cream, cookies, processed snacks, sweets, candies and lollies. 


What you can do about an hour before bed

  • Read
  • Meditation/deep breathing
  • Just relaxing and spending some quiet time with family
  • Listen to music that you find calming, not stimulating
  • Short slow walks
  • Walking the dog
  • Calming activities such as knitting, drawing  and painting