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PAE
3. Optimise your sleeping environment If you feel like you are getting tired during the
Ensure your bedroom is the perfect place day, stand up and take a walk, get some fresh
to get a good night’s kip. Firstly, be sure to air or do something that will challenge your
avoid working in your bedroom if you are still brain for a while, such as a crossword or word
working remotely. Associating your bedroom search.
with a workplace may stop you from ‘winding
down’ when you do want to go to sleep on an 5. Avoid stimulants before sleeping
evening. The effects of stimulants can take hours to
wear off and can have a big impact on how
Remove digital equipment from your bedroom quickly you fall to sleep and the quality of it
to avoid checking it if you wake up as they when you do.
can make it more difficult to go back to sleep.
You could try using an old-fashioned alarm Nicotine causes your heart rate and alertness
clock instead of your phone to remove this to increase meaning that you feel more awake
temptation. before you go to sleep. Nicotine enters the
bloodstream within a few minutes but after
You should also make sure your room is a few hours it will begin to leave your body
at optimum temperature – aiming for it to and due to its addictiveness, your brain will
be between 18-21° – and make sure your wake you up for more nicotine causing a more
bedroom has good blackout blinds, as disruptive night.
unwanted light may disrupt your sleep cycle.
Alcohol may make you feel drowsy, but it can
4. No napping – only sleep! disrupt you later in the night and won’t allow
If you are having trouble sleeping at night, you you to fall into the deep sleep that you need.
could be tempted to catch up with naps when Avoid caffeinated drinks like tea and coffee
you finish work on an evening. The more you before bed, however some studies suggest
do nap, the less likely your body will be ‘ready’ that malty drinks or warm milk could aid sleep.
for sleep when the time arrives to. Benendend Health
14 March 2022
