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Tips for improving sleep

Discover some top tips for improving sleep in this helpful video . . .

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Here are 6 practical tips that can improve sleep and, by extension, school staff wellbeing:
1. Identify the cause of sleep problems
Identifying the underlying causes of your sleeping problems enables you to better address them. Some causes are easily identifiable, such as drinking too much caffeine, but others may require a little more investigation. To help you identify the cause of your sleep problems you can keep a sleep diary, track your daytime activity, and pay attention to what you eat and drink.
2. Aim to get enough quality sleep
You've probably heard that you need 8 hours of sleep each, but that's not necessarily true for everyone. Broadly speaking, most adults need 7 to 9 hours of sleep each night but it does vary from person to person and changes as you get older. If you need slightly more or less sleep to feel rested and alert, then that's fine. However, it's important to make sure that you're sleeping long enough to reap the benefits of deep and REM sleep.
3. Keep a regular sleep schedule
When you go to sleep and wake up at the same time each day, you're effectively setting and maintaining your circadian rhythm. This is often referred to as your internal body clock because it's what regulates your natural sleep-wake cycle. While the workday dictates this to an extent, it's usually best to work with your natural sleep and wake times as much as possible.
The circadian rhythm doesn't acknowledge the weekend, so try to maintain your sleep schedule on weekends and during holidays as best you can. If you need to shift your natural sleep pattern, do so in 15-minute increments each day.
4. Optimise your bedroom for sleep
It's important to create an atmosphere that encourages sleep and reduces the chances of environmental changes waking you during the night. Try the following to optimise your bedroom for sleep:
• Use blackout blinds or curtains
• Keep your bedroom cool (ideally between 16°C and 19°C)
• Keep your work out of the bedroom
• Invest in a good mattress if possible
• Use an eye mask and/or earplugs if necessary
5. Prepare your body for sleep
It's just as important to prepare your body for sleep as it is to adjust your bedroom. External changes act as cues to your circadian rhythm and tell your body when it's time to sleep. Tell your body it's time for bed by doing the following:
• Stop working at least 2 hours before you go to bed
• Dim the lights two hours before you try to sleep
• Avoid bright TV, computer and phone screens directly before bed
• Avoid caffeine in the evening (aim to stop drinking it 8 hours before going to bed)
• Leave at least four hours between exercise and sleep
• Leave a couple of hours between heavy meals and going to bed
• Avoid alcohol before going to sleep
• Try to relax for at least an hour before you go to bed
6. Prepare your mind for sleep
Many people have trouble sleeping because their minds are racing with thoughts, worries and anxieties. Preparing your mind for sleep aims to help you relax and reduce stress-related thoughts that can prevent you from sleeping. A simple yet effective way of doing this is to write down any worries that are on your mind in a notebook before you go to bed. Once you've done this, close the notebook and leave it aside. Other options include mindfulness apps or white noise generators to reduce the amount of mental chatter that can keep you awake at night.

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