how to get a better night’s sleep! - mind tools · 2019-09-19 · how to get a better night’s...

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HOW TO GET A BETTER NIGHT’S SLEEP! Many of us don’t get enough good quality sleep. But it should be a priority! AND AFFECT YOUR MIND Memory Learning Creativity Productivity Emotional Stability Concentration Heart Disease Weight Problems Depression Diabetes IF YOU DON’T GET ENOUGH SLEEP, IT CAN AFFECT YOUR BODY (Source: Institute of Medicine (U.S.) Committee on Sleep Medicine and Research (2006) [online]. Accessed 16 September 2019.) We’re all different, but studies suggest the optimal amount is between seven and eight hours a night. (Source: ‘Mortality Associated With Sleep Duration and Insomnia,’ Archive of General Psychiatry, (2002) [online]. Accessed 16 September 2019.) HOW MUCH SLEEP DO WE NEED? To find out more visit www.mindtools.com/sleep © Mind Tools Ltd, 2019. For more information, visit MindTools.com ENVIRONMENT Create the Right Calming Music 65ºF (18ºC) Temperature Black-out Blinds Screens Strong Main Light Noise 65ºF Go to bed and wake up at the same time every day. Establish a Regular Sleep Pattern IMPROVING TRY THESE TOP TIPS FOR YOUR SLEEP Just 20 to 30 minutes a day can help, especially if you can get outdoors in natural light. Exercise Regularly If you have a To-Do List, take a moment to proudly reflect on all that you have accomplished that day. Reduce Stress Before Bed Avoid Large Meals, Caffeine and Alcohol in the Evening

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Page 1: HOW TO GET A BETTER NIGHT’S SLEEP! - Mind Tools · 2019-09-19 · HOW TO GET A BETTER NIGHT’S SLEEP! Many of us don’t get enough good quality sleep. But it should be a priority!

HOW TO GET A BETTER

NIGHT’S SLEEP!

Many of us don’t get enough good quality sleep.But it should be a priority!

AND AFFECT YOUR MIND

Memory Learning Creativity

Productivity Emotional Stability Concentration

Heart DiseaseWeight Problems

DepressionDiabetes

IF YOU DON’T GET ENOUGH SLEEP,IT CAN AFFECT YOUR BODY

(Source: Institute of Medicine (U.S.) Committee onSleep Medicine and Research (2006) [online].

Accessed 16 September 2019.)

We’re all di�erent, but studies suggest the optimal amount is between seven and eight hours a night.

(Source: ‘Mortality Associated With Sleep Duration and Insomnia,’Archive of General Psychiatry, (2002) [online]. Accessed 16 September 2019.)

HOW MUCH SLEEP DO WE NEED?

To find out more visit

www.mindtools.com/sleep

© Mind Tools Ltd, 2019. For more information, visit MindTools.com

ENVIRONMENTCreate the Right

Calming Music

65ºF (18ºC) Temperature

Black-out Blinds

Screens

Strong Main Light

Noise

65ºF

Go to bed and wake up at the same time every day.

Establish a RegularSleep Pattern

IMPROVINGTRY THESE TOP TIPS FOR

YOUR SLEEP

Just 20 to 30 minutes a day can help, especially if you can get outdoors in natural light.

Exercise Regularly

If you have a To-Do List, take a moment to proudly reflect on all that you have accomplished that day.

Reduce StressBefore Bed

Avoid Large Meals,Ca�eine and Alcoholin the Evening

https://www.mindtools.com

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