Interaction

What's been forgotten?

Consider these scenarios. In each one, an important sleep hygiene habit has been forgotton. Can you find it in the list below?

To answer, click on the correct purple toggle. If your selection matches the scenerio, the toggle will turn green and reveal more information. If it doesn't, the toggle will flash red. Don't worry if this happens — think again and have another go!

You have woken up and gone straight to your home office to respond to emails.

In the Morning:

  • Get up at the same time each day:

    By waking up at the same time every 24-hour period, you keep your body-clock's cycle in a healthy, 24-hour pattern. You also make sure that your sleep-drive begins to accumulate so that it is ready to peak by the evening.

  • Get some sunshine:

    You should recall from the previous page that light helps to reset your body-clock. It also inhibits the release of melatonin — a hormone that is released thoughout the night to keep us sleepy. By opening your blinds in the morning and completing your morning routine by a window (or even outside!), you will increase your wakefulness and sync your body-clock to the sun.

During the day:

  • Don't confuse your bed's function:

    To fall asleep shortly after going to bed, you need your body to recognise your bed as a place for sleep. Using your bed as a multipurpose piece of furniture makes it more difficult for your body to make this association. To prevent this, use your bed for sleep and intimacy only — work, eat and read somewhere else.

  • Don't take naps:

    You will remember from the previous page that your sleep-drive increases the longer you are awake. By napping during the day, you reduce your sleep-drive and prevent it from peaking at night, making it harder for you to fall asleep in the evening. No matter how exhausted you feel during the day, a nap will only be a short-term solution!

  • Avoid caffeine:

    Caffeine lowers your sleep-drive by masking the signals that tell your brain how long you've been awake. Its affects vary from person to person, so it can take anywhere from three hours to seven or more before your body has cleared most of the caffeine from your blood. As a rule of thumb, avoid caffeine after lunchtime.

  • Make time for exercise:

    In addition to its many health benefits, exercise is a fantastic tool for safely wearing your body out and increasing sleep-drive before bed. However, it is important not to leave exercise until too late at night because the adaptations this it provokes in our bodies (like increased heartrate for instance) take some time to return to rest.

  • Make time for problem-solving:

    Some people struggle to fall asleep because they are troubled by worries that they have built up throughout the day. By setting aside a specific period before bedtime for worrying/problem-solving, we can address these concerns before bedtime and go to bed with a clearer mind.

In the evening:

  • Avoid nicotine:

    The stimulatory effects of nicotine can last many hours, so it is a good idea to avoid smoking in the hours leading up to bedtime.

  • Avoid excess alcohol consumption:

    It is never a good idea to consume more alcohol than health guidelines permit, particularly because of how damaging alcohol can be to your sleep. Some people may find that alcohol improves sleep onset, however it negatively impacts sleep quality to a far greater extent. By overconsuming alcohol, the time your body spends filtering, metabolising and preparing that alcohol for excretion eats-into time that should have been spent on your body's repair and recovery.

  • Maximise comfort:

    Make sure that your bedroom and bed are inviting, comfortable places. You can ensure this by keeping your bed linen clean, sleeping in comfortable, breathable clothing, having a sensibly-sized dinner and keeping your bedroom at a comfortable temperature.

  • Reduce noise:

    Remove loud or distracting noises by closing windows and doors as required. Try to plan ahead and complete tasks on noisy appliances (like dishwashers and washing machines) earlier in the day.

  • Only go to bed when you feel tired:

    While it is ideal to have a consistent time for beginning sleep, there is no use in going to bed unless you are ready to fall asleep. If you go to bed before you are ready, you may get frustrated with yourself or worried that you are not falling asleep instantly. Instead, spend time in the evenings on relaxing, mentally stimulating activities like reading or puzzle-solving to build up sleep-drive until you feel ready to go to bed.

Complete  
Complete