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Self-care Week: Why sleep matters and how to get enough of it
Friday, 20 November · 1 min read
Sleeping well and waking up refreshed isn’t always that easy — especially if you have many thoughts or worries going through your mind.
But getting the recommended 7 to 9 hours of sleep each night is important for your general wellbeing. This is because it helps to:
- reduce stress - by helping your body relax
- improve your mental wellbeing - by reducing your risk of developing conditions like depression and anxiety in the long term
- boost your immune system
- improve memory, learning and concentration
- maintain a healthy weight - by reducing your likelihood of snacking or eating more food due to a lack of energy
- boost heart health - by improving the regulation of your blood pressure and blood sugar levels
Sleep quality is just as important as quantity, so consider how you feel when you wake up in the morning and during the day. Do you feel energised and able to focus on what you’re doing? Or do you feel tired and irritable?
If you feel tired and irritable, it may be time to take action.
See our our tips below on how to build a sleep routine that sticks.
Quote of the dayThe best bridge between despair and hope is a good night’s sleep.
E. Joseph Cossman, author
How to build a good sleep routine
Establish a ‘winding down’ routine
Find a way to wind down before bed to help put you in the mood for sleep. It could be a bath, listening to gentle music or reading a book. Set aside 30 minutes to an hour to do this.
5
Wake and get up at the same time
Get up at the same time every day, also on weekends. This helps your body’s sleep-wake cycle find its rhythm, which can improve the quality of your sleep.
1
Make changes slowly
If you’re changing your sleep schedule, make changes slowly as this gives your body time to readjust. This may also help you build new sleep habits into your routine.
2
Allow time to get enough sleep
Consider when you tend to wake up, then work out when you need to fall asleep. You may need to wind down a little earlier than usual to get to sleep on time.
3
Avoid napping
Catching up on sleep during the day may seem like a good idea, but napping can upset your sleep routine, making it harder to fall asleep at bedtime.
4
Establish a ‘winding down’ routine
Find a way to wind down before bed to help put you in the mood for sleep. It could be a bath, listening to gentle music or reading a book. Set aside 30 minutes to an hour to do this.
5
Wake and get up at the same time
Get up at the same time every day, also on weekends. This helps your body’s sleep-wake cycle find its rhythm, which can improve the quality of your sleep.
1
Make changes slowly
If you’re changing your sleep schedule, make changes slowly as this gives your body time to readjust. This may also help you build new sleep habits into your routine.
2
Allow time to get enough sleep
Consider when you tend to wake up, then work out when you need to fall asleep. You may need to wind down a little earlier than usual to get to sleep on time.
3
Avoid napping
Catching up on sleep during the day may seem like a good idea, but napping can upset your sleep routine, making it harder to fall asleep at bedtime.
4
Establish a ‘winding down’ routine
Find a way to wind down before bed to help put you in the mood for sleep. It could be a bath, listening to gentle music or reading a book. Set aside 30 minutes to an hour to do this.
5
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