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
- Carbonated drinks
- Coffee or coffee based/flavoured food
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.
- 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
- 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