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Personal health risk tips - Sleep

Sleep

The benefit of sleep is often ignored. Sleep is not just about the number of hours you sleep but also the quality of that sleep.

Sleep can be disrupted for a number of reasons including:

  • Illness
  • Stress
  • Too much rich food or alcohol
  • Shift work or jet lag
  • Staying away from home

Here are a few helpful tips for a good night’s sleep:

  • Always make time for sleep and plan 7 to 8 hours per night for optimal recovery and health
  • Ensure that your bedroom is comfortable, not too hot and preferably with a window open (unless a hay fever sufferer or external noise is a problem)
  • Make sure your bed is comfortable with a good quality pillow - remember beds need changing every 10 years on average
  • Do not eat a heavy meal too late at night
  • If having problems, keep a sleep diary
  • Avoid caffeine after 12pm or alcohol late at night
  • Some people benefit from a warm bath
  • Try to unwind from work on the way home
  • Try taking a walk or some light exercise in the evening
  • Avoid watching TV or using electronic screens and devices for 1-2 hours prior to bed. Reading a book or listening to relaxing music is much more beneficial
  • Aim to be in bed by 10:00-10:30pm every night
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