Get a Better Night's Sleep!

Many of us don't get enough good-quality sleep. But this should be a priority!

How much sleep do we need?

We're all different, but studies suggest the optimal amount is between seven and eight hours a night. [1]

If you don't get enough sleep, it can affect your body:

* Diabetes
* Depression
* Weight Problems
* Heart Disease

And affect your mind:

* Memory
* Learning
* Creativity
* Productivity
* Emotional Stability
* Concentration [2]

Try these top tips for improving your sleep.

Exercise Regularly.

Just 20 to 30 minutes a day can help, especially if you can get outdoors in natural light.

Avoid Large Meals, Caffeine and Alcohol in the Evening

Reduce Stress Before Bed

If you have a to-do list, take a moment to proudly reflect on all that you have accomplished that day.

Establish a Regular Sleep Pattern

Go to bed and wake up at the same time every day.

Create the Right Environment

* Calming Music
* 65°F (18°C) Temperature
* Black-out Blinds
* No Screens
* No Strong Main Light
* No Noise


References
[1] Kripke, D.F., Garfinkel, L., Wingard, D.L., Klauber, M.R., and Marler, M.R. (2002). 'Mortality Associated With Sleep Duration and Insomnia,' Archive of General Psychiatry, February 59(2) 131-6. Available at: https://pubmed.ncbi.nlm.nih.gov/11825133/

[2] Colten, H.R. and Altevogt, B.M. (2006). 'Institute of Medicine (US) Committee on Sleep Medicine and Research,' Chp. 3, Nation Academies Press, Washington, D.C. Available at: https://pubmed.ncbi.nlm.nih.gov/20669438/ 


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