Habits for Healthy Sleep

• Researchers recommend sleeping for 7-9 hours per night. Even small deficits can pose problems like decreased athleticism, diminished brain function, increased inflammation and a greater likelihood to get sick. Did you know sleeping only 6 hours per night makes you four times more likely to catch a cold when compared to sleeping 7 or more hours.

• Limit screen time before going to bed - the blue light emitted from computer monitors, phones and TV’s can limit melatonin production and adversely affect sleep. Try reading from a book or magazine instead.

• Ideally, eat your last meal 3-4 hours before bedtime and especially limit heavy, spicy or high-fat foods. Ration how much you drink before bedtime to minimise bathroom breaks. Particularly limit caffeine in the afternoon and evening- caffeine has a half-life of 6-9 hours and can keep you awake long after the last sip.

• Stick to a sleep schedule, trying to go to bed and wake up at the same time each day, including weekends.

• Choose 100% cotton sleep clothes and sheets over synthetic materials (i.e. polyester). Some research has suggested that your “deep” REM sleep improves when your mattress is oriented so that your body is aligned North and South as opposed to East and West.

• Most people sleep best in a cool room; ideally between15-18 degrees C.