Sleep Tip Sheet

Tips to improve sleep

• A dark & quiet bedroom

• Room temperature at 17-20 degrees

• A quality bed

• A regular sleep schedule with a pre sleep routine

What’s important to you? Do you need strategies to get the best out of life?

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• Get enough light exposure during day to support body clock and rhythms

• No heavy lifting or physical activity two hours before going to bed

• No food two hours before bed

• Once in bed, try not to use phones that have blue light as it disrupts your biological clock

• Missed sleep, takes two nights to catch up – first night deep sleep second night dreaming sleep

• Travelling overseas or not sleeping? Get as much daylight as possible - it will assist you overcoming jetlag and adjusting your circadian rhythms.

Acknowledgement: Associate Professor Leigh Signal, Associate Director, Sleep/Wake Centre, For more information watch Leigh Signal: www.youtube.com/watch?v=Zm4JRVqw9tY