Kim GregoryComment

The 10-step sleep plan

Kim GregoryComment
The 10-step sleep plan

This Friday is World Sleep Day. Struggling to nod off? Here’s how to get some ZZZs

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Stick to a schedule 
Go to bed and wake up at the same time each day, even at the weekend. Set an alarm for bedtime too.


Work out wisely 
Exercise is great, but not too late in the day. Aim for 30 minutes a day, no later than two hours before bedtime.


Avoid caffeine and alcohol 
Steer clear of caffeine and alcoholic drinks before bed. Heavy drinking robs you of REM sleep, keeping you in the lighter stages of slumber. 


Get enough sunlight 

Daylight is key to regulating sleep patterns. Get outside for at least 30 minutes each day. 

Don’t eat big meals late at night 
This will avoid indigestion and frequent trips to the toilet.



An activity to unwind, such as reading or listening to music, should be part of your bedtime ritual.


Have a bath
A soak in the tub before bed will not only help you relax and slow down, the drop in body temperature after the bath may help you feel sleepy.


Only take naps before 3pm 
Naps can help make up for lost sleep, but also make it harder to fall asleep at night.


Banish distractions 
Keep your bedroom dark, cool and free of gadgets. Get rid of anything that might distract you. 


Get up if you can’t sleep

If you’re still awake after 20 minutes, or if you’re feeling anxious, do a relaxing activity until you feel sleepy.