Set yourself up for sleep

Who doesn’t feel better after a good night’s sleep? Sleeping well can have a huge impact on your health and wellbeing. Here’s how to do it…
Published 25 July, 2019

How much and how soundly you sleep is so important.

Spending the recommended amount of time in the land of nod – at least seven hours for adults – helps us to feel focused, positive and healthy.

It also supports the immune system and improves concentration and mood.

One way to promote better sleep is to have a regular bedtime routine, consisting of calming activities you do 30 minutes before you go to bed. Try this…


Create a regular sleep routine


1. Pick a calming activity you can do every night before bed. It can be anything from taking a bath or shower, to reading in bed – try to ensure it doesn’t involve a device.

2. Turn your bedtime routine into a habit by:

A. Selecting your cue. The cue is anything that triggers you to do the activity. This could be an alarm on your phone or the end of a certain TV show. Make sure it’s at a similar time each night.

B. Identifying your reward. This is the benefit you gain from performing a calming activity you identified in number 1. At first it may be that you feel more relaxed before bed, and eventually it may be that you have an easier time falling asleep.