5 Strategies to Promote Restful Sleep

1. Before going to bed, avoid….

Stimulants and Sleep Inhibitors

Caffeine	A stimulant found in coffee, tea, chocolate, soft drinks and certain drugs. 3 hours after consumption, only half is eliminated from the blood stream.
Nicotine	This stimulant raises your heart rate and blood pressure. Smoking can cause disruptions at night.
Alcohol	A relaxant that can disrupt sleep. The depressive effect only reduces 2-4 hours after consumption.
Aerobic exercise	Avoid this stimulant 2 hours before bed. But note that regular aerobic exercise can improve sleep.
Food	Going to bed on an empty or full stomach can cause sleep disruptions.

2. Create an environment that favours sleep

Your bedroom is your sanctuary; serene and peaceful; your happy place.

How can your bedroom favour sleep?

Temperature	Keep it fresh
Sound	Keep it quiet and calm
Lighting	Keep it dark
Stress-free	Leave all things work-related outside this room
Comfort	Decorate it with things that relax you, like candles, pillows, dim lamps, etc.

3. Follow a regular sleep schedule

Going to bed and waking up at the same time every day will help you feel energized and rested – this is how we regulate our sleep cycle, or our circadian rhythm. Modifying your schedule can really affect your energy level.

Strategies

Go to bed at the same time every day, around when you usually feel tired.
Wake up at the same time every day. If you sleep enough, you should wake up naturally, without an alarm.
If necessary, take naps to compensate for lack of sleep. These should not last more than 30-45 minutes, and should be avoided after 3:00 pm.
Do a lightly stimulating activity after dinner to avoid falling asleep too early (for example, leisure walk, light chores).

4. Create a calming routine before bed

Before bed, wind down by doing calming activities and relaxing. Take advantage of this precious me-time. Create a routine with some of the following activities: