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Sleep Strategies

Having a restful night's sleep is sometimes a very difficult task in today's society.  With the distractions of work, school, family activities and lots of commuting, sleep often becomes last on the to-do list.  Getting a good night's sleep is crucial to performing well at work and managing a busy lifestyle.  Lack of sleep is also linked to many health problems:

  • A decrease in your immune system's response to disease or illness
  • A decrease in your concentration and memory
  • A slowing of the body's metabolism
  • An increase in carbohydrate cravings
  • It can stimulate the aging process
  • It can cause impairment similar to that of drugs and alcohol
  • It can contribute to depression and anxiety

Here are a few strategies to help you to try and get a great night's rest:

  • Try to go to bed, and get up, at the same time every day.  Even on the weekends.  This can help your biological clock stay in sync.
  • Have a bedtime routine ... and not just for your kids!  Routines help to settle the body and prepare it for sleep.
  • Eliminate the distractions of televisions, laptops, tablets, and phones.
  • Ensure your bedroom is at the right temperature.  Ideally between  18°C and 22°C.
  • Make your bedroom into a sleep haven.  Create a room that is quiet and dark.
  • Regular excercise is key to a healthy lifestyle.  But avoid workouts within 2 hours of bedtime.
  • Avoid the use of nicotine products before bed.
  • Caffeine and alcohol close to bedtime can also keep you awake
  • Finish eating at least 2 to 3 hours before bed.
  • If your mattress is older than 7 years, or your pillow older than 1 year, it may be time to replace them to ensure proper comfort and support.