Sleep and Routine
Why sleep is important
Sleep is important for your wellbeing, mental health and metabolism. It helps reset and recharge your brain and body. Generally, people need between 5 and 9 hours a sleep a night. The ideal amount is 8 hours, but this can be different for everyone.
Creating a sleep routine
The key to continued good sleep is to build up a healthy sleep routine, which will help get your body into the right space for sleep.
- Being physically active during the day can help promote good sleep, although try not to exercise too close to bedtime
- Aim to wind down over the course of the evening or try some relaxation techniques before bedtime, such as meditation or gentle yoga.
- Reading or listening to gentle music can also help your mind to relax
- Avoid anything that is mentally demanding within 90 minutes of bedtime
- Go to bed at the same time each night and get up at the same time each morning. This will help your body know when it is time to sleep.
- Limit food, sugar and cigarettes before bedtime
- Watch your alcohol intake. Alcohol disrupts your sleep
- Have some screen-free time before you go to bed. The blue light from phones and tablets can over stimulate the brain and disrupt normal sleeping patterns
- Ensure your bedroom is not too warm or cold, and is quiet, restful and dark
How to overcome common sleep barriers
- Ensure your bedroom is dark enough by using blackout blinds or an eye mask
- If there is likely to be noise in your house when you are trying to sleep, earplugs may help block out the noise
- Try to limit caffeine during the night
- Avoid using screens before you try to sleep
- Try taking a warm shower before you go to bed. This can help prepare your body for sleep
- Avoid using alcohol as a way of helping you sleep. Alcohol disrupts the quality of your sleep
- Avoid large meals before going to bed. It will be harder for you to fall asleep if your body is busy digesting
- Establish a wind down routine to help your body prepare for sleep. Use whatever works for you, whether that is reading a few pages of a book or listening to some gentle music.
Resources
SpunOut has some great tips on getting better sleep.
How to build restful habits without strict rules
- Make a conscious effort to do something relaxing every day: Even 10 minutes of rest can help manage stress better.
- Find a specific place to relax: This could be your bedroom, bathroom, garden shed, or a small corner in the kitchen. It should be comfortable and secure.
- Take a moment to focus on your feelings: This gives you time and space to recognise your emotions, which can change how you feel.
- Practice deep breathing: This can help bring more oxygen into your body and brain, reducing stress, anxiety, and panic.
- Be mindful of your surroundings: Notice the colours, textures, smells, and sounds around you to bring yourself back into the moment.
- By incorporating these practices into your daily routine, you can create a more restful environment without the need for strict rules.
Guidance for regulating energy levels, managing fatigue and creating simple daily structure in the workplace
- Shift Work Arrangements: Ensure well-designed shift-working arrangements that balance work demands with adequate rest and recovery time to prevent fatigue.
- Fatigue Management: Implement measures to manage fatigue, including risk assessments, monitoring working hours, and ensuring adequate breaks during shifts.
- Daily Structure: Develop a structured daily routine that includes regular breaks, adequate sleep, and meal planning to maintain energy levels and prevent fatigue.
- Workplace Environment: Create a supportive workplace environment that promotes well-being and reduces the likelihood of fatigue-related issues.
These strategies can help create a healthier and more productive work environment.
Guiding people to better manage their energy starts with helping them prioritise what actually matters. When you plan your day with intention–focusing on the right activities at the right time–you’re far more likely to stay aligned with your goals and keep moving forward without burning out.
It is important to eat a balanced diet and ensure that you are staying hydrated.
People can also regulate their energy levels by ensuring that they are getting the adequate amount of sleep each night and by also engaging in regular physical activity such as going for walk outside.
Fatigue
In relation to guidance on fatigue there are many different factors that can affect how fatigued a person is. With some of the main ones being is if people stay hydrated and limit the amount of caffeine that a person consuming constantly it can improve them from being so fatigued. Engaging in regular physical activity and ensuring that you are getting the adequate amount of sleep each night can also reduce how fatigued a person might be.
Plenty of people struggle with putting a simple daily structure in place. The good news is, it doesn’t take a complete overhaul–just small, steady adjustments over time. That’s what makes the difference. By easing into change rather than forcing it, people are far more likely to stay consistent and actually follow through on the goals they’ve set for themselves.
