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    Sleep Well Tips

    Uploaded by

    Chemssou Allel

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sleep Well Tips

    Uploaded by

    Chemssou Allel
    18 views14 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    18 views14 pages

    Sleep Well Tips

    Uploaded by

    Chemssou Allel

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 14

    TV

    BEFORE BED

    Turn off the TV an hour before bedtime.

    FACT: Blue light from your TV stimulates the


    hormone serotonin, which wakes you up.
    MULTIPLE
    SCREENS

    Turn screens off an hour before bed.

    FACT: Stopping screen use an hour before


    bedtime aids the production of the hormone
    melatonin, which helps you get to sleep.
    SLEEP
    ROUTINE

    Create a bedtime routine and follow


    it in the week and at weekends.

    FACT: Going to bed and waking up at a consistent


    time will improve the quality of your sleep.
    WATCH WHAT YOU
    DRINK

    Drink water rather than energy drinks,


    fizzy drinks or coffee.

    FACT: Don’t drink caffeine after 3pm. Half of it


    is still in your system six hours after you drink it,
    which will make it harder to sleep.
    HOMEWORK
    AND REVISION

    Find a different location in your house


    or zone off an area in your room.

    FACT: Keep your bed for sleeping only.


    This will help improve the quality of your sleep.
    EATING
    BEFORE BED

    Try a low-sugar cereal with milk, some


    fruit, or cheese and biscuits instead.

    FACT: These foods encourage the production


    of melatonin, which helps you sleep.
    GET MOVING

    Break up your TV viewing or gaming by


    getting up and moving around for at least
    five minutes every hour.
    FACT: Being more active will improve your sleep.
    DARKNESS

    Keep your room as dark as possible


    before bed.

    FACT: Remember, red light doesn’t interfere


    with sleep like blue light does.
    WAKE UP

    Open the curtains as soon as possible.

    FACT: Blue light causes the production of


    serotonin, a hormone that wakes you up.
    Opening the curtains as soon as you wake up
    exposes you to more of this light.
    MESSY
    ENVIRONMENT

    Tidy your room.

    FACT: A clean and tidy environment helps the


    body to relax and fall asleep.
    GET ACTIVE

    Try to do 60 minutes of activity a day.


    Go for a run or play football with your mates.

    FACT: Exercise can relieve stress, reset your


    circadian clock, reduce sleep disorder symptoms,
    and improve the quality of your sleep.
    SLEEPING
    BEAUTY

    Set a regular bedtime and aim for 8 to


    10 hours of sleep a night.

    FACT: Getting enough sleep will help make


    your skin clearer, eyes brighter, and hair
    thicker and less greasy.
    THE SNOOZE
    BUTTON

    Set your alarm, then put it on the other


    side of the room to make you get up
    in the morning.
    FACT: When you press the snooze button,
    your brain knows the alarm will go off again,
    and you won’t get any additional deep sleep.
    FRESH AIR

    Open the windows every day to


    let some fresh air in.

    FACT: A fresh and clean environment helps the


    body to relax and fall asleep.

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