Fatigue Issue 13: Tips for Better Sleep
Making sure you get enough sleep will increase your energy levels and make you more productive. It can boost your immune system and help you regulate your mood
You can’t make yourself fall asleep, but you can put things in place to give yourself the best chance.
During the day you can prepare for a good night’s sleep by:
Spending time in natural light; it has positive effects on circadian rhythm, no matter how brightly the sun is shining.
Taking regular exercise (including walking). It has numerous health benefits, including for sleep.
Limit alcohol and caffeine, especially close to bedtime. It can disrupt the quantity and quality of your sleep.
Create an association in your mind between your bed and sleep; try to avoid working in your bedroom.
Avoiding naps lasting longer than 30 minutes after 3pm (unless you’re a night worker).
Set aside 20 minutes during the day to write down your worries and problem-solve. Bedtime preparation could include:
Avoid going to bed hungry or straight after a heavy meal.
Stick to a regular routine; go to bed (and get up) at the same time each day where possible.
Taking a warm bath or shower before bed. This lowers your core temperature, making it easier to get to sleep.
Keep your bedroom cool, quiet and as dark as possible.
Create an association in your mind between your bed and sleep. Try to avoid working in your bedroom.
Cue your body to slow down and relax by preparing for bed the same way each night and go to bed when you are sleepy.
If you find it hard to drop off to sleep, or wake up in the night some of these techniques might help
Try conditioning yourself to fall asleep using pre-recorded audio programs with soothing music and voiceovers.
You could try to follow a relaxation routine; performing deep breathing or backwards counting exercises in bed can help.
Visualise being in your favourite place.
Try to recall a long list, like all of the states of the U.SA.
If you took time to note down worries/problem solve in the day, at night try to concentrate on the positive things; gratitude lists can be helpful.
Don’t spend more than 20 minutes tossing and turning. Instead, get out of bed and do something relaxing in very low light.
Try not to look at your phone as light from the screen can have an alerting effect.
If you have any questions regarding the topics covered in our Fatigue series, please don't hesitate to get in touch with our HSEQ team on 0333 011 2048 who will offer you support and guidance.