Even moderate sleep loss can affect our daytime alertness and performance levels. Look at your lifestyle to find out what is causing you to miss out on good quality sleep.
There is significant evidence that shows the absence of a wind-down is a significant cause of poor quality sleep. Accept the principle that you need to prepare for sleep - just like you warm-up for exercise. To develop your own wind-down routine, use the 'three Rs' approach. Sleep is a very individual thing so listen to what your body needs and prepare in a way that works for you.
1 Resolve - what is on your mind and how can you put it aside until tomorrow?
2 Relax - what helps you to stop, sit down and take time out of your day?
3 Release - what helps your mind switch off and drift to think about nothing in particular?
Whatever you choose, try to spend 15-30 minutes (or as long a time you can) at the end of the day winding down.
