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GETTING A GOOD NIGHTS SLEEP
GETTING A GOOD NIGHTS SLEEP
Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.
Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep.
If you have trouble sleeping, avoid naps, especially in the afternoon.
Exercise daily - Vigorous exercise is best, but even light exercise is better than no activity.
Evaluate your room. Your bedroom should be cool, free from any noise that can disturb your sleep, and free from any light. Check your room for noises or other distractions.
Avoid alcohol and cigarettes. Alcohol, cigarettes and caffeine can disrupt sleep.
Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.
If you can't sleep, go into another room and do something relaxing until you feel tired.
Research tell us electronic devices in the bedroom make it harder to sleep.
Please, if you can (during exam times) switch off your PHONES, TABLETS or COMPUTERS in your bedroom. Even better, take these items out of your bedroom and store them where you cannot see them.
Sleep allows our body and mind to rest.
When we are asleep scientists think our brain spends time organising the day’s events and storing information into our memory bank.
We need to sleep to remain healthy.
What happens if I don’t get enough Sleep
What happens if I don’t get enough Sleep
Having a poor sleep pattern puts you at risk from certain health conditions such as heart disease and diabetes.
The more sleep we loose the worse the effects.
Below are some things you can expect to experience:
24hrs Our memory does not work as well. We make poor judgement and our coordination becomes impaired. We may become irritable and suffer from lack of energy.
36hrs We start to experience health related issues such as headaches. We experience lack of motivation, mood changes and difficulties with speech.
48hrs We become disorientated, we find it difficult to focus and our immune system does not work as well
72hrs We begin to hallucinate, suffer major loss of concentration, have difficulty remembering details and are at serious risk of injury and accidents.
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