Sleep

Why sleep is important
Creating a sleep routine
How to overcome common sleep barriers
Resources

Why sleep is important

Sleep is important for your wellbeing, mental health and metabolism. It helps reset and recharge your brain and body. Generally, people need between 5 and 9 hours a sleep a night. The ideal amount is 8 hours, but this can be different for everyone.

Creating a sleep routine

The key to continued good sleep is to build up a healthy sleep routine, which will help get your body into the right space for sleep.

being physically active during the day can help promote good sleep, although try not to exercise too close to bedtime
aim to wind down over the course of the evening or try some relaxation techniques before bedtime, such as meditation or gentle yoga. Reading or listening to gentle music can also help your mind to relax
avoid anything that is mentally demanding within 90 minutes of bedtime
go to bed at the same time each night and get up at the same time each morning. This will help your body know when it is time to sleep.
limit food, sugar and cigarettes before bedtime
watch your alcohol intake. Alcohol disrupts your sleep
have some screen-free time before you go to bed. The blue light from phones and tablets can over stimulate the brain and disrupt normal sleeping patterns
ensure your bedroom is not too warm or cold, and is quiet, restful and dark

How to overcome common sleep barriers

Working shifts or sharing accommodation with others can lead to sleep disruptions. There a number of things you can do to help.

ensure your bedroom is dark enough by using blackout blinds or an eye mask
if there is likely to be noise in your house when you are trying to sleep, earplugs may help block out the noise
try to limit caffeine during the night
avoid using screens before you try to sleep
try taking a warm shower before you go to bed. This can help prepare your body for sleep
avoid using alcohol as a way of helping you sleep. Alcohol disrupts the quality of your sleep
avoid large meals before going to bed. It will be harder for you to fall asleep if your body is busy digesting
establish a wind down routine to help your body prepare for sleep. Use whatever works for you, whether that is reading a few pages of a book or listening to some gentle music.

Resources

SpunOut has some great tips on getting better sleep.

You can also find some information on getting better sleep on the HSE website

Find more tips and information about managing your weight at gov.ie/healthyireland

Sleep

Why sleep is important

Creating a sleep routine

How to overcome common sleep barriers

Resources

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