Top tips for "wake up to sleep"

1.???No screen time for the hour before going to bed.

2.???Put the day to bed before you go to bed. Tidy up any loose ends from your day and get yourself ready for the following day long before you plan to go to bed.

3.???Have a note pad by your bed to write down thoughts you have before you turn off the light to stop you dwelling on the topic.

4.???Get to bed on time rather than continuing any active evening activities.

5.???Focus on the quality of your sleep rather than the quantity and address what you can control. The majority of the population cannot access the quantity but we can all make improvements to our quality of sleep. Take a look at ?https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/#:~:text=Keep%20regular%20sleep%20hours,to%20avoid%20napping%20where%20possible.

6.???Unless there is a clinical reason, avoid sleeping on your front; lying on your back or side reduces the tension through your spine, helping you wake up with less aches and pains.

7.???Start your day with a morning walk - research shows that exposure to sunlight in the morning can help you sleep. It supports your natural circadian rhythm.

?Practical tips on sleep for health professionals at:

·????????Managing good sleep practice for night workers: https://www.som.org.uk/sites/som.org.uk/files/SOM_Managing_good_sleep_practice_for_night_workers_at_work_September_2022.pdf

·????????Epworth Sleepiness Scale to find out if you're experiencing symptoms of obstructive sleep apnoea https://epworthsleepinessscale.com/about-the-ess/

·????????Sleep top tips: https://p-cns.org.uk/sleep-top-tips/

?Celebrate Healthy Sleep on World Sleep Day Friday, March 17

The theme for this World Sleep Day is?Sleep is Essential for Health.?Just like eating well and exercising,?sleep is a behaviour that is foundational to one’s physical, mental, and social well-being.?However, sleep is not yet commonly considered an essential behaviour for good health. World Sleep Day is an opportunity to promote sleep health alongside thousands of other sleep health professionals and advocates. When we all promote sleep health and #WorldSleepDay together, our combined effort is greater than the sum of its parts.

?Spread the word about sleep health on World Sleep Day and help elevate the conversation around sleep! Share #WorldSleepDay online. Sign up to the sleep manifesto at: https://thesleepmanifesto.com/