Are you getting enough sleep?

Good quality sleep has many benefits, including improved mood, performance and immune system.

Sleep is important for our health and wellbeing. The quality of our sleep can have a significant effect on, our memory, mood, behaviour, relationships and immune system.

One way to markedly improve our own individual health and wellbeing is to focus on getting good quality sleep. This is particularly important during this unsettled and challenging time as a result of COVID-19.

The World Sleep Society recently celebrated World Sleep Day and highlighted sleep’s importance in allowing for better decision making and cognitive understanding.

Did you know that most adults need 7 to 8 hours of good quality sleep on a regular schedule each night

According to the Society, better quality sleep reduces the risk of work and road accidents, promotes the secretion of melatonin and protects the natural circadian clock, which can prevent premature ageing in humans.

Here’s the Society’s top 10 sleep habits for adults

1. Set a bedtime and a waking time
2. If you are in the habit of taking naps, do not exceed 45 minutes of daytime sleep
3. Avoid smoking and excessive alcohol ingestion four hours before bedtime
4. Avoid caffeine six hours before bedtime. This includes coffee, tea, soft drinks and chocolate
5. Avoid heavy, spicy, or sugary foods four hours before bedtime. A light snack before bed is ok
6. Exercise regularly, but not right before bed
7. Use comfortable bedding
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated
9. Block out all distracting noise and eliminate as much light as possible
10. Do not use the bedroom as an office or work room

The Sleep society also offer sleeping tips for children.

If you’re having trouble sleeping – or still feeling tired after sleeping, you might like to consider seeking medical advice.