Unlocking better sleep: A guide to sleep hygiene

While occasional sleep disruptions are normal, persistent sleep deprivation can lead to poor health, both physically and mentally if left untreated.

Symptoms of sleep disorders include difficulty falling asleep, trouble staying asleep throughout the night, gasping or choking during sleep, or daytime sleepiness. These symptoms can be addressed with simple adjustments to your routine and environment, which can improve your sleep quality and overall well-being.

Transform your sleep quality by incorporating these essential sleep hygiene tips into your daily routine.

Prioritise adequate sleep
Aim for 7 – 8 hours of sleep each night and get out of bed once you wake up feeling rested.

Maintain a consistent schedule
Stick to a regular bedtime and wakeup time, even on weekends, to establish a healthy sleep routine.

Avoid forcing sleep
If unable to sleep, engage in a relaxing activity like reading or listening to calming music. Avoid looking at your phone or digital devices. Return to bed when you start to feel sleepy.

Optmise your sleep environment
Create an optimal sleep environment in your bedroom by keeping it dark, cool, and quiet. Minimise distractions by turning off or silencing your digital devices, and refrain from using them before bedtime.

Get some exercise
Engaging in physical activity at least 4-5 hours before bedtime, can help you fall asleep more easily. If possible, aim for at least 30 minutes of exercise daily, in the morning or afternoon.